How to Improve Your Sleep Quality Naturally in 15 Steps

Getting a good night’s sleep is just as important for your health as eating well and exercising regularly.

Research shows that not sleeping enough can mess with your thinking, mood, heart, and immune system. It can even raise your risk for things like obesity and diabetes.

That’s why making sure you sleep well is one of the best things you can do to stay healthy.

Here are 15 science-backed tips to help you sleep better at night.

1. Get more daylight exposure

Spending time in natural sunlight or bright light during the day helps keep your body’s internal clock in check, which can improve your energy levels and help you sleep better at night. A study from 2022 shows that getting bright light during the day can boost the quality and length of your sleep. So, try to get outside for some sunlight every day. If that’s hard for you, consider using a bright light lamp or special bulbs.

An earlier study from 2017 looked at over 100 office workers and found that those exposed to more morning light fell asleep faster at night, especially in winter. It also showed that their body clocks synced better, leading to improved sleep.

2. Limit blue light at night

At night, light exposure has the opposite effect of daylight because it lowers hormones like melatonin, which help you relax and fall into deep sleep. The worst kind is blue light, which comes from things like phones and computers.

To reduce blue light at night, you can wear glasses that block it or turn off your screens and bright lights at least 2 hours before bed.

3. Avoid caffeine late in the day

Caffeine can boost your focus and energy, but having it later in the day can mess with your sleep. A 2023 review found that late caffeine intake shortened sleep time by 45 minutes and reduced sleep quality by 7%.

Caffeine might also affect your REM sleep, though research isn’t totally clear on this. To be safe, try not to have any caffeinated drinks at least 8 hours before bed. If you’re taking caffeine supplements, avoid them within 13 hours of sleep. If you’re craving coffee in the evening, stick with decaf.

4. Keep naps short and regular

While short power naps can be refreshing, long or irregular naps during the day can interfere with your nighttime sleep. Sleeping during the day can confuse your body clock, making it harder to fall asleep at night. However, some people, like athletes or those who do intense physical activity, may benefit from napping without affecting their sleep at night.

If you take naps regularly and still sleep well at night, there’s no need to worry. But if naps seem to be affecting your sleep, try cutting them shorter.

5. Stick to a consistent sleep schedule

Your body’s natural clock, or circadian rhythm, works best when you go to bed and wake up at the same time every day. A review from 2020 found that irregular sleep patterns can negatively affect sleep quality.

If you’re struggling with sleep, try to get into a routine of going to bed and waking up at the same time each day. After a few weeks, you may not even need an alarm.

6. Consider taking melatonin

Melatonin is a hormone that helps signal to your brain that it’s time to wind down for sleep. Melatonin supplements are popular and can help you fall asleep faster.

Though melatonin isn’t regulated like a drug, studies have looked at doses ranging from 0.1 to 10 milligrams taken up to 2 hours before bed. It’s a good idea to start with a small dose and increase it if needed, but it’s always smart to check with a healthcare professional before trying it, especially for children.

7. Try other supplements

There are a few other supplements that can help you relax and sleep better, such as magnesium, nitrate, omega-3, resveratrol, and zinc. They’re not miracle cures, but they can help when used with other sleep strategies. Try them one at a time to see what works for you and to avoid any negative side effects.

8. Limit alcohol before bed

Having a couple of drinks in the evening can harm your sleep and mess with your hormones. Alcohol is known to worsen issues like sleep apnea and snoring, and it also reduces melatonin, which is important for your sleep cycle. While the occasional drink won’t hurt, try to avoid drinking too close to bedtime most nights.

9. Get a comfy bed, mattress, and pillow

The quality of your bed and bedding can affect your sleep. Bad mattresses can lead to back pain, which makes it harder to sleep well. A 2021 study found that medium-firm mattresses might be the best for comfort and avoiding back pain, though the perfect bed for you is a matter of personal preference. If you haven’t changed your mattress or pillows in a while, it might be time to upgrade.

10. Make your bedroom sleep-friendly

Your bedroom environment goes beyond just having a comfy bed. Pay attention to the temperature, noise, and air quality in the room. Try to keep your bedroom quiet, dark, and at a comfortable temperature (around 65°F or 18.3°C for most people). Improving the air quality in your room can also help.

11. Avoid eating late

Eating a big meal right before bed can affect your sleep. It’s better to eat dinner a few hours before going to sleep. If you do get hungry later, try to stick to a small snack. High-carb foods tend to disrupt sleep more than low-carb ones.

12. Drink less before bed

Drinking too many liquids before bed can cause you to wake up multiple times to use the bathroom. While staying hydrated is important, it’s best to limit fluids 1–2 hours before bed. Also, use the bathroom before hitting the pillow to reduce your chances of waking up at night.

13. Wind down and relax in the evening

Relaxing activities before bed can improve your sleep. Try things like mindfulness, meditation, listening to calming music, or reading a book. You can also take a hot bath, practice deep breathing, or use visualization techniques to help you relax.

14. Check for sleep disorders

Sometimes, sleep problems are caused by an underlying health condition like sleep apnea, parasomnia, restless leg syndrome, or narcolepsy. Insomnia is another common issue, often caused by stress or other health issues. If you’ve always had trouble sleeping, it’s a good idea to consult a doctor.

Also Read: How Screen Time Impacts Your Eye Health

15. Exercise regularly — but not too late

Regular exercise can improve your sleep and overall health. It’s been shown to help with insomnia, but working out too close to bedtime might make it harder to fall asleep. Exercise boosts alertness and increases hormones like adrenaline, which can keep you awake. Try to spread your 150 minutes of weekly exercise throughout the week and give yourself a few hours between working out and sleeping for better rest.