How to Get Better Sleep: Tips and Tricks


Getting a good night’s sleep is essential to our overall health and wellness. Without adequate sleep, we can experience physical and mental exhaustion, difficulty concentrating, and an overall decrease in our quality of life. Fortunately, there are a few simple tips and tricks that can help us get better sleep. Read on to learn more about how to get better sleep.


Set a Regular Sleep Schedule

One of the most important things you can do to get better sleep is to establish a regular sleep schedule. That means going to bed and waking up at the same time each day, even on weekends. This helps your body get into a rhythm, and makes it easier to fall asleep and stay asleep. It’s also important to limit the amount of time you spend in bed. If you’re only getting 6 or 7 hours of sleep, try to stay in bed for no more than 8 hours.

Create a Bedtime Routine

Creating a consistent bedtime routine can also help you get better sleep. This could include activities like taking a warm bath or shower, reading a book, or doing some light stretching. Doing these activities at the same time each night will signal to your body that it’s time to go to sleep. It’s also important to avoid screens right before bed. The blue light from phones and laptops can interfere with your body’s natural sleep-wake cycle, so it’s best to avoid them at least an hour before bed.


Exercise Regularly

Exercise is another important factor in getting better sleep. Regular physical activity can help you fall asleep faster and stay asleep longer. It’s best to do moderate-intensity exercise at least three times a week. However, it’s important to avoid exercising too close to bedtime, as this can actually make it harder to fall asleep.

Avoid Caffeine and Alcohol

Caffeine and alcohol are two substances that can interfere with sleep. Caffeine is a stimulant, so it can make it harder to fall asleep and stay asleep. It’s best to avoid caffeine for at least 6 hours before bedtime. Alcohol, on the other hand, can make you sleepy, but it can also disrupt your sleep later in the night. It’s best to avoid alcohol at least 3 hours before bedtime.

Reduce Stress

Stress is another common cause of sleep problems. Stress can make it harder to fall asleep and stay asleep. To reduce stress, try to set aside some time each day to relax. This could include activities like yoga, meditation, or simply taking a few moments to sit in silence. You can also try writing in a journal or talking to a friend or family member. These activities can help reduce stress and make it easier to get better sleep.

Create a Sleep-Friendly Environment

Creating a sleep-friendly environment is also important for getting better sleep. This means keeping your bedroom dark, quiet, and cool. It’s also important to make sure your mattress and pillows are comfortable. If you’re having trouble sleeping, try using a white noise machine or an eye mask to block out light and noise.


Getting better sleep is essential for our overall health and wellbeing. Fortunately, there are a few simple tips and tricks that can help us get better sleep. These include setting a regular sleep schedule, creating a bedtime routine, exercising regularly, avoiding caffeine and alcohol, reducing stress, and creating a sleep-friendly environment. By following these tips, you can get the restful sleep you need to be your best self.