Sleep Tips: 9 Techniques for Getting Better Sleep

Use these sleep tips to make your nights more restful and your days more productive.

1. 1. Keep a routine. Your circadian rhythm (essentially, your internal clock) naturally prompts you to sleep and wake at the same time every day. Try to maintain a consistent sleep-wake cycle—even on weekends when you might want to sleep in.
2. 2. Create bedtime rituals. These may involve a warm bath, a cup of warm tea, a light snack, soothing music, or relaxation techniques like deep breathing.
3. 3. Remove distractions from your bedroom. To ensure a restful sleep, keep distracting devices like televisions and computers out of your bedroom. Put your smartphone away an hour before bed to give yourself time to wind down.
4. 4. Avoid blue light close to bedtime. Electronic devices like smartphones and tablets emit blue light that can interfere with your sleep habits.
5. 5. Keep your bedroom cool. To reach deep sleep, your body temperature cools down from its normal waking condition. Keeping a cool sleep environment (around 65 degrees Fahrenheit) will help you drift off to sleep.
6. 6. Avoid alcohol and caffeine before bed. While alcohol can quickly put you to sleep, it can lead to sleep problems later in the night and drowsiness the next day. Drinking coffee or tea in the late afternoon can provide an energy boost, but if you drink caffeine within four hours of your bedtime, you may find yourself unable to fall asleep.
7. 7. Keep daytime naps short. If you are feeling drowsy during the day, it's fine to take a short nap, but napping for too long can affect your ability to fall asleep at night. Set an alarm clock to keep your naps short and efficient—around 20 minutes.
8. 8. Block out disruptive sounds and light. If noises wake you from sleep, try sleeping with earplugs or a white noise machine. Use blackout shades to keep bright light out of your bedroom. You can also try wearing a sleep mask to block light.
9. 9. Seek medical advice for sleep disorders. Sleep apnea, narcolepsy, and restless leg syndrome can greatly affect your sleep patterns, as can anxiety and depression. Consult a doctor for help getting yourself back on a healthy sleep schedule.

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