Top 10+ Tips For Getting Better Sleep & 10 Things That May Be Negatively Affecting It

Ensure Your Nights Are As Restful As They Can Be

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Quality sleep is fundamental to our health. With more than 30 percent of adults experiencing sleep difficulties, lack of sleep is considered a worldwide public health epidemic. Poor sleep has been linked to serious health issues like high blood pressure, type 2 diabetes, and obesity. To help ensure you're getting the rest you need, here are 10 strategies for better sleep and 10 things that may be negatively affecting it. 

1. Stick To A Schedule

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Go to bed and get up at the same time every day to reinforce your body's sleep-wake cycle. Don't set aside more than eight hours for sleep; if you don't fall asleep within 20 minutes of going to bed, leave your bedroom and do something relaxing, but don't alter your wake-up time. 

2. Exercise Regularly

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Exercising during the day uses up energy which leads to increased sleepiness at night. It's been shown to increase the duration and quality of sleep. It also allows you to feel more relaxed by decreasing stress hormones.

3. Manage Stress

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

High levels of stress lengthen the amount of time it takes to fall asleep and fragment sleep. Meditation, journaling, and deep breathing exercises can help you relax and manage your stress.

4. Use Melatonin Supplements

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Melatonin is the hormone your body produces that makes you sleepy when exposed to darkness. When your circadian rhythm gets disrupted, it may help to take melatonin supplements to reestablish your internal clock. 

5. Create A Restful Environment

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Set yourself up for success by creating a comfortable sleeping environment. Invest in a good quality mattress and pillows, make sure it's completely dark and noiseless, and that it's a comfortable temperature. 

6. Drink Chamomile Tea

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Chamomile tea contains a flavonoid that has a sedative effect. Drinking chamomile tea one hour before bedtime has been shown to decrease the time it takes to fall asleep and improve sleep quality.

7. Keep Your Room Cool

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

The ideal room temperature for sleep is 60-65 degrees Fahrenheit. This is because your body's internal temperature cools down before bedtime and throughout the night. Keeping your room too cold or too hot may disrupt your sleep.

8. Create A Relaxing Bedtime Routine

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Creating a routine of a series of activities that you do in the hour or so before bed can create habits that tell your brain it's time to sleep. This could include turning off screens, reading, taking a bath, or meditating.

9. Be Mindful Of What You Eat

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Having a large, heavy meal shortly before bed can interfere with your ability to fall asleep and stay asleep. Additionally, having too many sugary snacks or excessive caffeine throughout the day may prevent you from feeling sleepy when it's time to go to bed. 

10. Expose Yourself To Natural Light

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Getting enough exposure to sunlight throughout the day helps your body reset its circadian rhythm, giving it an important cue for when it's time to sleep. If you live in a northern environment, you may want to consider using a light box that replicates natural light. 

Now that we've talked about practices that you should be incorporating for better sleep, let's go over the things you should be avoiding.

1. Alcohol

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

You may want to re-think that nightcap as alcohol consumption has been linked to insomnia. It can cause you to wake up after a few hours of sleep and have trouble falling back asleep.

2. Excessive Screen Time

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Exposure to screens can suppress melatonin production and confuse your internal clock, making it difficult to fall asleep. Avoid spending too much time looking at electronic devices, especially in the three hours before bedtime. 

3. Exercising Too Close To Bed Time

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Although regular exercise is beneficial to sleep, physical activity too close to bedtime can have the opposite effect. This is because exercise releases endorphins and raises your body temperature, making you feel more awake.

4. Large Meals Before Bed

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Studies have shown having a high-calorie, high-fat meal one hour before bedtime was correlated to poorer sleep quality and increased chances of waking up after falling asleep. This is because the body is devoting too much energy to the digestion process. 

5. High Stress Levels

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Stress and anxiety often lead to sleep disorders. Unfortunately, sleep deprivation also exacerbates these conditions so make sure to engage in relaxation techniques like deep breathing and meditation. 

6. Sedentary Lifestyle

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

In order to feel sleepy, it helps to have exerted an adequate amount of energy throughout the day. Otherwise, you'll end up with a lot of pent-up energy when it's time to go to bed, preventing you from feeling sleepy.

7. Too Much Caffeine

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

If you're having trouble sleeping, make sure to limit the amount of caffeinated beverages you have throughout the day. Caffeine is a stimulant that makes you feel more awake by boosting adrenaline and speeding up neural activity. It can take several hours for these effects to leave your body. 

8. Poor Sleep Environment

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

An unideal sleep environment can lead to problems falling or staying asleep. Make sure your bedroom is cozy and comfortable, very dark, and quiet. Your bedroom should be dedicated to sleep.

9. Irregular Sleep Habits

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Maintaining a consistent sleep pattern is key to having restful nights. Having irregular sleep and wake times can disrupt your body's internal clock. 

10. Irregular Exposure To Natural Light

1. Stick To A Schedule, 2. Exercise Regularly, 3. Manage Stress, 4. Use Melatonin Supplements, 5. Create A Restful Environment, 6. Drink Chamomile Tea, 7. Keep Your Room Cool, 8. Create A Relaxing Bedtime Routine, 9. Be Mindful Of What You Eat, 10. Expose Yourself To Natural Light, 1. Alcohol, 2. Excessive Screen Time, 3. Exercising Too Close To Bed Time, 4. Large Meals Before Bed, 5. High Stress Levels, 6. Sedentary Lifestyle, 7. Too Much Caffeine, 8. Poor Sleep Environment, 9. Irregular Sleep Habits, 10. Irregular Exposure To Natural Light

Exposure to light and darkness acts as your body's natural cue for sleepiness. Getting adequate exposure to sunlight throughout the day is important for maintaining your body's circadian rhythm. 

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