How to Sleep Better at Night With Helpful Tips From Sleep MDs

Have Dinner Well Before Bedtime

Late-night dinners and pre-bed snacking happen all the time—and sometimes, there’s nothing you can do about it. But when wolfing down a super-late dinner or indulging in midnight treats becomes a regular (or nightly) occurrence, it actually isn’t the best for sleep quality for many reasons.

Amer Khan, MD, says that heartburn, stomach reflux, and high blood sugar levels—all things that can negatively impact sleep—can be prevented by having dinner earlier in the evening , at least two or three hours before bedtime, to give your system enough time to get the digestive process going.

Turn the Lights Down

Dimming the lights in your bedroom—or wherever you're spending the hour or so before you fall asleep—signals to your brain that it's time to wind down for bed. And sleeping in darkness is best for your body, so ensure that your bedroom stays dark for as long as you plan to be asleep. If the sun rises before you do, look into blackout shades or curtains or wear a sleep mask so the dawn does not disrupt you.

Switch to Decaf

Maybe you often down a second or third cup of coffee late in the day to power through or drink a cup at night to burn the midnight oil. Since stimulants like caffeine inherently wake your body up, it makes sense to choose a stopping point for having them earlier in the day so that you can enjoy a better night’s sleep.

(P.S. caffeine can stay in your system for up to 12 hours!) “Stop consuming stimulants, including caffeine, nicotine, and alcohol, several hours before your intended bedtime,” Khan recommends.

Avoid Late or Long Naps

Napping on a snoozy Saturday afternoon can feel like the best thing in the world—until you're tossing and turning in bed that night. Resist the urge to nap longer than half an hour during the day, and don't nap later than 3:00 pm. Though you might feel tired, your bedtime self will thank you.

Avoid Super-Late, High-Intensity Workouts

For many of us, exercising after work is the only option, but if you’re able to exercise before work, over your lunch hour, or right when you get home, this might be ideal if you’re on the hunt for ways to improve your sleep. 

“Exercise in the early evenings several hours before bedtime,” Khan says. “[Exercise] helps release a lot of mental and physical stress and improves metabolism. However, strenuous exercise should be avoided close to bedtime because it activates both body and mind, affecting sleep onset.” 

Skip the Cocktail

While alcohol is technically a depressant and can make you feel sleepy, it actually decreases sleep quality. Drinking alcohol before bed can cause you to wake up more during the night and early morning, leading to feeling poorly rested the next day. Even one drink causes sleep disruption, so it's best to avoid alcohol altogether for a peaceful night's rest.

Set an Alarm—for Bedtime

You’re likely accustomed to setting your alarm for the morning, but have you thought about setting one for when it’s time to go to bed? Ken Zweig, MD, recommends setting an alarm for when it’s time to go to bed—maybe even a little before so you have a signal to start your nighttime wind-down routine.

“Most of us have an alarm that tells us it’s time to wake, but our body also wants to be consistent about sleep,” Zweig says. “Set an alarm each night to nudge you to bed rather than staying up to watch one more show.”

Avoid Liquids Near Bedtime

You know the feeling—you're in bed, just about to fall asleep, and you realize you have to pee. While you do your best to ignore the sensation, it keeps creeping up until, finally, you're forced out of slumber and into the bathroom. It's important to stay well hydrated during the day, but try to avoid drinking one to two hours before hopping into bed.

Don’t Go To Bed Earlier if You Need To Wake Up Earlier

Yes, you read that right. When we anticipate an especially early morning, many of us go to bed early to try to grab some extra shuteye, but this is actually counterproductive.

According to Khan, going to bed early can lead to frequent awakenings during the night, which worsens sleep quality. Instead, simply go to bed at your regular time, resulting in better-quality sleep.

Head Outside

During the day, that is. Your body's circadian rhythm, your internal timekeeper, which runs on a 24-hour cycle, needs indicators of daytime and nighttime. Getting out in the natural light for at least half an hour early in the day lets your body know it's time to be awake and, in turn, will know when it's time to sleep.

Write a To-Do List

Say goodbye to those middle-of-the-night Post It notes! “Write a to-do list before bed,” Zweig says. He admits that this doesn’t sound like the best idea since that list might be stressful and overwhelming, but it’s actually a wise habit—it can put your mind at ease before hitting the pillow.

“When you write it down, it helps you feel confident that you won’t forget something and be more prepared for the next day,” he continues. “You can go to bed more easily knowing the list will still be waiting for you in the morning, rather than worrying you might forget an important item.”

Get Comfortable

If you are not completely comfortable at night, you will spend more time tossing and turning than sleeping. Make sure your pajamas aren't too tight, too itchy, or anything else that might disrupt your snoozing. 

If you have lower back or hip problems, try putting a pillow between your knees (or get a specifically designed hip pillow). Cervical pillows with a crevice in the center can also help with neck pain. 

Bedding is essential, too. Investing in good-quality sheets and comforters may feel extravagant, but your sleeping self will thank you.

Lower Your Thermostat

Zweig says that repeated studies show that we sleep better in cool environments. That’s why it’s smart to set your thermostat between 65 and 67 before bed, as Zweig recommends. “Our body temperature drops when we sleep,” he says. “A cooler bedroom helps facilitate this release of heat.”

“For the mind to switch into sleep mode, it requires a state of calmness,” Khan explains. “Warm liquids and foods, a [satisfied] stomach, and a cozy feeling of warmth promote sleep onset, while cooler temperatures [in your sleep environment] help maintain better sleep.” 

Use a Weighted Blanket

Weighted blankets have been proven to improve people's abilities to fall asleep, sleep through the night, and feel more relaxed during the day. The theory is that the pressure-weighted blankets apply to the body, and "deep pressure touch" reduces anxiety and promotes sound sleep. These blankets come in various weights, from five to 35 pounds.

Avoid Screens

You may have heard what’s quickly becoming an age-old adage, but it’s still true: Avoid all electronics for at least one to two hours before bed. This includes the TV, computer, tablet, and smartphone. They all "emit blue light,” Zweig says, which “interferes with your body’s internal clock.“

"Shutting devices down well before bed allows your body and mind to prepare for sleep,” he adds. In our always-plugged-in society, this can be a tough ask, but your body will thank you for it come bedtime.

Get Up

Unfortunately, forcing yourself to sleep doesn't work. If you try to make yourself go to sleep and you can't, your mind will start to associate frustration with bedtime, and you'll create more sleep problems in the future.

Instead, if you can't sleep after 15 to 20 minutes, get up and do something relaxing—read a book, meditate, give yourself a scalp massage—then climb back into bed.

Engage in Relaxing Activities

You know those nights when you take a warm bath and then head to bed, you tend to sleep more peacefully? Well, there’s something to that. Generally, experts agree that relaxation-promoting habits like a calming, warming bath before bed can help you sleep better.

Actually, taking a bath has more than just calming effects: Research has found that taking a warm bath one to two hours before going to bed promotes faster sleep onset because as your body cools down after the bath, this temperature drop helps encourage natural sleep.

Khan says that relaxing pre-sleep activities can include listening to calm music, taking a hot shower or bath, and drinking warm liquids such as non-caffeinated tea. 

Zweig says that any relaxation method, from meditation to reading a fiction book, helps the body and mind relax and transition from fully awake to resting and eventually sleep. 

“We need to transition slowly to sleep,” he notes. “Most of us know that it’s very difficult to even consider sleep when we’re in a state of excitement. Your mind and body need time to adjust from a state of heightened intensity to relaxation.”

Express Gratitude

Studies indicate that practicing gratitude can promote feelings of peacefulness, well-being, and contentment. Try writing in a gratitude journal before bed. Write down as many things as you can think of that you're grateful for from the day. Then, let those feelings of tranquility and calmness float you off into sleep.

Do Some Stretches

“Do some stretches before getting in bed,” Khan suggests. “Joint stretching is associated with a sense of stress release and relaxation and promotes better sleep. Yin Yoga, a form of yoga that involves several minutes of staying in the same pose while gently stretching joints and ligaments, is one such activity that is beneficial.”

Try to Stay Awake

This idea may seem counterintuitive, but trying to keep yourself awake can actually help you to fall asleep. Sleep performance anxiety is a genuine problem, and by employing reverse psychology, you can basically trick yourself into sleeping. Likewise, studies suggest that if you try to force yourself to sleep, you're more likely not to be able to fall asleep.