Ways to Sleep Better Tonight (You’ll Thank Us Later)

We’ve all been there, tossing and turning in bed, looking at the ceiling, wondering why we can’t fall asleep faster. Good news! Reading this might be the best thing you do for your sleep! Here are some easy, helpful, and science-backed tips to help you sleep like a pro.

1. Keep Your Room Cool

If you get hot while sleeping, listen up! Your body needs to cool down to fall asleep, like it has its own little AC inside. Studies say that a room temperature between 60°F and 67°F (15.6°C to 19.4°C) is best for good sleep. And if you really want to help yourself, take a warm bath about an hour before bed. It might sound strange, but when you cool down after the bath, your body knows it’s time to sleep. Extra points if you wear comfy and breathable cloths!

2. Have a Regular Sleep Time (Your Body Will Like It!)

Your body likes to do things at the same time every day, even if you don’t! Going to bed and waking up at the same time every day helps your body’s natural sleep clock. This will not only make you feel more awake during the day, but it will also make it easier to fall asleep. Good idea: Have 30–45 minutes before bed to relax. Taking a bubble bath, doing yoga, or saying “goodnight” to social media are all good choices.

3. Get Sunlight During the Day, But Not Too Much Light at Night

Did you know that just one extra hour outside can help you fall asleep 30 minutes earlier? Natural sunlight helps you sleep better by setting your body’s clock. But don’t forget to make the lights dim at night! Too much light in the evening can mess up your body’s sleep hormone (melatonin). Try to go outside during the day and use dark curtains at night to get the right balance.

4. Relax with Yoga and Mindfulness

Yoga and mindfulness are great for sleep. They can take your stress from very high to very low with just a few stretches or deep breaths. Not good at yoga? No problem. Even simple breathing exercises or thinking about things you’re thankful for can help your mind relax and get your body ready to sleep.

5. Stop Looking at the Clock!

Can’t sleep? Don’t keep checking the time—that will just make you more stressed. Watching the clock can make those sleepless minutes feel like hours. If you need an alarm, turn the clock around so you’re not tempted. (Or even better, use an old-fashioned wind-up alarm clock!)

6. Nap Smart (Or Don’t Nap at All)

Naps can be helpful, but they can also make it harder to sleep well at night if you’re not careful. If you need to nap, keep it short (30 minutes max!) and do it early in the day. Still having trouble sleeping at night? Try not taking any naps and see if that helps.

7. Eat Dinner Early for Better Sleep

Eating late at night is fun until you feel too full to sleep. Studies suggest that eating within an hour before bed can wake you up soon after you fall asleep. Try to eat your last meal at least 2 hours before bed. Can’t skip that late meal? Make it something light, like soup, that is easy on your stomach.

8. Relaxing Music Can Help You Sleep

Calm music = instant calm. Studies show that listening to soft, relaxing music for just 30 minutes before bed can really improve how well you sleep. Don’t like music? Use earplugs to block out all noise so you can sleep without being disturbed.

9. Exercise (But Not Right Before Bed)

A morning run, walk, or even a quick bike ride can really help you sleep better. Just don’t work out right before bed, exercising late at night can give you energy and make it harder to fall asleep.

10. Make Your Bedroom a Cozy Sleep Place

Make your bedroom a place that’s just for sleeping. Start with a comfortable, not too soft or too hard mattress, add soft blankets, and maybe try a weighted blanket to help you feel calm. Even your cloths can make a difference. Choose soft, breathable fabrics that keep your body at the right temperature.

11. Put Away Your Screens!

We know it’s hard to stop looking at social media or watching Netflix. But screens give off blue light that messes with your sleep hormone and keeps your brain awake. Instead, read a real book (yes, those still exist!) or do something relaxing that doesn’t involve screens. Stop using screens at least an hour before bed for the best sleep!

12. Use Nice Smells to Help You Sleep

Smelling your way to better sleep? Yes, it’s a thing! Scents like lavender or peppermint can calm you down and help you fall asleep. Use an essential oil diffuser or put a little on your pillow. Just make sure to test it on a small part of your skin first and check if the oils are safe.

13. Writing in a Journal = Sleep Without Stress

If your mind likes to race with thoughts right before bed (we’ve all been there), try writing them down. Journaling or making a quick list of things to do can get those thoughts out of your head. Bonus? It only takes about 5-10 minutes to feel less stressed and more relaxed.

14. Stop Drinking Caffeine Late (Drink Tea Instead)

Caffeine might be great in the morning, but it’s bad for sleep at night. Its effects can last for 10 hours, so it’s best to avoid coffee in the late afternoon. Instead, drink herbal teas like chamomile or peppermint for a calming bedtime routine.

15. Think About How You Sleep

How you sleep can change how well you rest. While everyone likes to sleep differently, sleeping on your side is usually best for most people. If you sleep on your back, be careful snoring and sleep problems can make this position difficult for some. Find what works for you and stay comfortable!

Too Long, Didn’t Read? Here’s the Main Idea!

Getting better sleep doesn’t have to be hard.

• Keep your bedroom cool
• have a regular bedtime
• don’t use bright lights at night
• and don’t drink caffeine before bed.
• Try yoga, calming music, or nice smells to feel more relaxed.
• And please, put your phone away an hour before you go to sleep!

And hey, if you still can’t fall asleep, try to focus on staying awake instead. That might trick your brain into falling asleep. Sweet dreams! 🌙