Tips to get better sleep
Creators: name: Hussain, Zahid
Publisher: name: Zenodo
Year: 2025
Subjects: Tips
10
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description: Tips to Get Better Sleep

Sleep is a fundamental component of human health, influencing physical, mental, and emotional well-being. Despite its importance, many individuals struggle with obtaining quality rest. According to the Centers for Disease Control and Prevention (CDC), approximately one-third of American adults do not get sufficient sleep, leading to potential long-term health consequences (CDC, 2020). This article provides actionable tips to improve sleep quality, supported by scientific evidence, and optimized for search engine visibility.

The Importance of Sleep

Sleep is essential for several biological processes, including memory consolidation, immune function, and hormonal regulation (Walker, 2017). Poor sleep has been linked to various chronic conditions such as obesity, diabetes, cardiovascular disease, and depression (Institute of Medicine, 2006). Hence, prioritizing sleep hygiene is critical for maintaining overall health.

Common Sleep Disorders

Before addressing sleep improvement strategies, it is vital to understand common sleep disorders. These include:



Insomnia: Difficulty falling or staying asleep.

Sleep Apnea: Interrupted breathing during sleep.

Restless Legs Syndrome (RLS): An uncontrollable urge to move the legs.

Narcolepsy: Excessive daytime sleepiness and sudden sleep attacks.


If you suspect a sleep disorder, consult a healthcare professional for a proper diagnosis and treatment plan.

Tips for Better Sleep

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock (Czeisler et al., 1999). Irregular sleep patterns can disrupt circadian rhythms, leading to poor sleep quality.

2. Create a Relaxing Bedtime Routine

Engaging in calming activities before bed signals your body that it’s time to wind down. Practices such as reading, taking a warm bath, or meditating can promote relaxation and improve sleep onset (Eisen et al., 2004).

3. Optimize Your Sleep Environment

Ensure your bedroom is conducive to sleep by addressing the following factors:



Temperature: Keep the room cool, ideally between 60-67°F (National Sleep Foundation, 2015).

Noise: Use earplugs or white noise machines to block disruptive sounds.

Light: Invest in blackout curtains or eye masks to reduce light exposure.

Bedding: Choose comfortable mattresses and pillows tailored to your preferences.

10 Essential Tips to Help You Fall Asleep and Sleep Better https://wellbeingoals.com/mental-wellness/how-can-you-sleep-better/


4. Limit Exposure to Blue Light

Electronic devices emit blue light, which suppresses melatonin production and delays sleep onset (Chang et al., 2015). Avoid screens at least an hour before bed or use blue light-blocking glasses.

5. Monitor Your Diet

What you consume during the day significantly impacts your sleep quality. Consider these dietary tips:



Avoid Stimulants: Reduce caffeine and nicotine intake, especially in the afternoon.

Limit Alcohol: While alcohol may induce sleep initially, it disrupts REM sleep, leading to poorer rest (Roehrs & Roth, 2001).

Eat Light at Night: Heavy meals close to bedtime can cause discomfort and hinder sleep.


6. Exercise Regularly

Regular physical activity improves sleep quality and duration by reducing stress and anxiety (Kredlow et al., 2015). However, avoid vigorous exercise close to bedtime as it may increase alertness.

7. Manage Stress and Anxiety

Stress is a common culprit behind sleep disturbances. Techniques such as mindfulness meditation, yoga, or cognitive-behavioral therapy (CBT) can effectively reduce stress and promote relaxation (Ong et al., 2008).

8. Consider Sleep Supplements

For individuals struggling with sleep, supplements like melatonin or magnesium may provide relief. However, consult a healthcare provider before starting any supplement regimen.

9. Limit Naps

While short naps can boost alertness, excessive daytime sleeping may interfere with nighttime rest. Limit naps to 20-30 minutes and avoid napping late in the day (Milner & Cote, 2009).

10. Seek Professional Help

If lifestyle changes do not improve sleep, consult a sleep specialist. Conditions such as chronic insomnia or sleep apnea require targeted interventions and medical management.

FAQs About Better Sleep

Q: How many hours of sleep do adults need?

A: Most adults require 7-9 hours of sleep per night (Hirshkowitz et al., 2015).

Q: Can certain foods improve sleep?

A: Yes, foods rich in tryptophan (e.g., turkey, bananas) and magnesium (e.g., almonds, spinach) may promote sleep.

Q: Is it normal to wake up during the night?

A: Brief awakenings are normal, but frequent or prolonged waking may indicate a sleep issue.

Conclusion

Improving sleep quality involves a holistic approach encompassing lifestyle adjustments, dietary changes, and stress management. By implementing the tips outlined in this article, individuals can enhance their sleep and overall well-being. Remember, persistent sleep issues warrant professional evaluation and treatment.

References



Centers for Disease Control and Prevention (CDC). (2020). Short Sleep Duration Among U.S. Adults. Retrieved from https://www.cdc.gov.

Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 112(4), 1232-1237.

Czeisler, C. A., et al. (1999). Stability, precision, and near-24-hour period of the human circadian pacemaker. Science, 284(5423), 2177-2181.

Eisen, A., et al. (2004). Relaxation techniques for insomnia: A meta-analysis. Sleep Medicine Reviews, 8(2), 141-150.

Hirshkowitz, M., et al. (2015). National Sleep Foundation’s updated sleep duration recommendations: Final report. Sleep Health, 1(4), 233-243.

Institute of Medicine. (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington, DC: The National Academies Press.

Kredlow, M. A., et al. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449.

Milner, C. E., & Cote, K. A. (2009). Benefits of napping in healthy adults: Impact of nap length, time of day, age, and experience with napping. Journal of Sleep Research, 18(2), 272-281.

National Sleep Foundation. (2015). Bedroom environment for optimal sleep. Retrieved from https://www.sleepfoundation.org.

Ong, J. C., et al. (2008). Mindfulness meditation for insomnia: A pilot study. Behavior Research and Therapy, 46(9), 1172-1179.

Roehrs, T., & Roth, T. (2001). Sleep, alcohol, and alcohol abuse. Sleep Medicine Reviews, 5(6), 287-297.

Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner.

Hussain, Zahid (2024). 10 Essential Tips to Help You Fall Asleep and Sleep Better https://wellbeingoals.com/mental-wellness/how-can-you-sleep-better/