NUTRITION u Evidence Based

17 Proven Tips to Sleep

Better at Night
Written by Rudy Mawer, MSc, CISSN on February
27, 2020

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A good night’s sleep is just as important as

regular exercise and a healthy diet.

Research shows that poor sleep has immediate

negative effects on your hormones, exercise
performance, and brain function (1 ! , 2 ! , 3 ! , 4 ! ,
5 ! ).

It can also cause weight gain and increase

disease risk in both adults and children (5 ! , 6 ! ,
7 ! ).

In contrast, good sleep can help you eat less,

exercise better, and be healthier (2 ! , 8 ! , 9 ! ,
10 ! ).

Over the past few decades, both sleep quality and

quantity has declined. In fact, many people
regularly get poor sleep (11 ! , 12 ! ).

If you want to optimize your health or lose weight,

getting a good night’s sleep is one of the most
important things you can do.

Here are 17 evidence-based tips to sleep better at

night.

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1. Increase bright light exposure

during the day
Your body has a natural time-keeping clock
known as your circadian rhythm (13, 14 ! ).

It affects your brain, body, and hormones, helping

you stay awake and telling your body when it’s
time to sleep (14 ! , 15 ! ).
Natural sunlight or bright light during the day
helps keep your circadian rhythm healthy. This
improves daytime energy, as well as nighttime
sleep quality and duration (16 ! , 17 ! , 18 ! ).

In people with insomnia, daytime bright light

exposure improved sleep quality and duration. It
also reduced the time it took to fall asleep by 83%
(19 ! ).

A similar study in older adults found that 2 hours

of bright light exposure during the day increased
the amount of sleep by 2 hours and sleep
efficiency by 80% (20 ! ).

While most research involves people with severe

sleep issues, daily light exposure will most likely
help you even if you experience average sleep.

Try getting daily sunlight exposure or — if this is

not practical — invest in an artificial bright light
device or bulbs.

SUMMARY

Daily sunlight or artificial bright light can

improve sleep quality and duration,
especially if you have severe sleep
issues or insomnia.

2. Reduce blue light exposure in

the evening
Exposure to light during the day is beneficial, but
nighttime light exposure has the opposite effect
(21 ! , 22 ! ).

Again, this is due to its effect on your circadian

rhythm, tricking your brain into thinking it’s still
daytime. This reduces hormones like melatonin,
which help you relax and get deep sleep (23 ! ,
24 ! ).

Blue light — which electronic devices like

smartphones and computers emit in large
amounts — is the worst in this regard.

There are several popular methods you can use

to reduce nighttime blue light exposure. These
include:

Wear glasses that block blue light (24 ! ,

25 ! ).

Download an app such as f.lux to block blue

light on your laptop or computer.

Install an app that blocks blue light on your

smartphone. These are available for both
iPhones and Android models.

Stop watching TV and turn off any bright

lights 2 hours before heading to bed.

SUMMARY

Blue light tricks your body into thinking

it’s daytime. There are several ways you
can reduce blue light exposure in the
 evening.

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3. Don’t consume caffeine late in

the day
Caffeine has numerous benefits and is consumed
by 90% of the U.S. population (26 ! , 27 ! , 28 ! ,
29 ! , 30 ! ).

A single dose can enhance focus, energy, and

sports performance (31 ! , 32 ! , 33 ! ).

However, when consumed late in the day,

caffeine stimulates your nervous system and may
stop your body from naturally relaxing at night.

In one study, consuming caffeine up to 6 hours

before bed significantly worsened sleep quality
(34 ! ).

Caffeine can stay elevated in your blood for 6–8

hours. Therefore, drinking large amounts of coffee
after 3–4 p.m. is not recommended, especially if
you’re sensitive to caffeine or have trouble
sleeping (31 ! , 35 ! ).

If you do crave a cup of coffee in the late

afternoon or evening, stick with decaffeinated
coffee.

SUMMARY

Caffeine can significantly worsen sleep

quality, especially if you drink large
amounts in the late afternoon or evening.

4. Reduce irregular or long

daytime naps
While short power naps are beneficial, long or
irregular napping during the day can negatively
affect your sleep.

Sleeping in the daytime can confuse your internal

clock, meaning that you may struggle to sleep at
night (36 ! , 37 ! ).

In fact, in one study, participants ended up being

sleepier during the day after taking daytime naps
(37 ! ).

Another study noted that while napping for 30

minutes or less can enhance daytime brain
function, longer naps can harm health and sleep
quality (38 ! ).

However, some studies demonstrate that those

who are used to taking regular daytime naps don’t
experience poor sleep quality or disrupted sleep
at night.

If you take regular daytime naps and sleep well,

you shouldn’t worry. The effects of napping
depend on the individual (39 ! , 40 ! , 41 ! ).

SUMMARY

Long daytime naps may impair sleep

quality. If you have trouble sleeping at
night, stop napping or shorten your naps.

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5. Try to sleep and wake at

consistent times
Your body’s circadian rhythm functions on a set
loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking

times can aid long-term sleep quality (42 ! ).

One study noted that participants who had

irregular sleeping patterns and went to bed late
on the weekends reported poor sleep (43 ! ).

Other studies have highlighted that irregular sleep

patterns can alter your circadian rhythm and
levels of melatonin, which signal your brain to
sleep (43 ! , 44 ! , 45 ! ).

If you struggle with sleep, try to get in the habit of

waking up and going to bed at similar times. After
several weeks, you may not even need an alarm.

SUMMARY

Try to get into a regular sleep/wake cycle

— especially on the weekends. If
possible, try to wake up naturally at a
similar time every day.

6. Take a melatonin supplement

Melatonin is a key sleep hormone that tells your
brain when it’s time to relax and head to bed
(46 ! ).

Melatonin supplements are an extremely popular

sleep aid.
Often used to treat insomnia, melatonin may be
one of the easiest ways to fall asleep faster (47 ! ,
48 ! ).

In one study, taking 2 mg of melatonin before bed

improved sleep quality and energy the next day
and helped people fall asleep faster.

In another study, half of the group fell asleep

faster and had a 15% improvement in sleep quality
(48 ! , 49 ! ).

Additionally, no withdrawal effects were reported

in either of the above studies.

Melatonin is also useful when traveling and

adjusting to a new time zone, as it helps your
body’s circadian rhythm return to normal (50 ! ).

In some countries, you need a prescription for

melatonin. In others, melatonin is widely available
in stores or online. Take around 1–5 mg 30–60
minutes before bed.

Start with a low dose to assess your tolerance and

then increase it slowly as needed. Since
melatonin may alter brain chemistry, it’s advised
that you check with a healthcare provider before
use.

You should also speak with them if you’re thinking

about using melatonin as a sleep aid for your
child, as long-term use of this supplement in
children has not been well studied.

Shop for melatonin supplements online.

 SUMMARY

A melatonin supplement is an easy way

to improve sleep quality and fall asleep
faster. Take 1–5 mg around 30–60
minutes before heading to bed.

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7. Consider these other

supplements
Several supplements can induce relaxation and
help you sleep, including:

Ginkgo biloba: A natural herb with many

benefits, it may aid sleep, relaxation, and
stress reduction, but the evidence is limited.
Take 250 mg 30–60 minutes before bed
(51 ! ).

Glycine: A few studies show that taking 3

grams of the amino acid glycine can improve
sleep quality (52 ! , 53 ! , 54).
 Valerian root: Several studies suggest that
valerian can help you fall asleep and
improve sleep quality. Take 500 mg before
bed (55 ! , 56 ! , 57 ! ).

Magnesium: Responsible for over 600

reactions within your body, magnesium can
improve relaxation and enhance sleep
quality (58 ! , 59 ! , 60 ! ).

L-theanine: An amino acid, L-theanine can

improve relaxation and sleep. Take 100–200
mg before bed (61 ! , 62 ! ).

Lavender: A powerful herb with many health

benefits, lavender can induce a calming and
sedentary effect to improve sleep. Take 80–
160 mg containing 25–46% linalool (63 ! ,
64 ! , 65 ! , 66 ! , 67 ! , 68 ! , 69 ! ).

Make sure to only try these supplements one at a

time. While they’re not a magic bullet for sleep
issues, they can be useful when combined with
other natural sleeping strategies.

SUMMARY

Several supplements, including lavender

and magnesium, can help with relaxation
and sleep quality when combined with
other strategies.

8. Don’t drink alcohol

Having a couple of drinks at night can negatively
affect your sleep and hormones.

Alcohol is known to cause or increase the

symptoms of sleep apnea, snoring, and disrupted
sleep patterns (70 ! , 71 ! ).

It also alters nighttime melatonin production,

which plays a key role in your body’s circadian
rhythm (72 ! , 73 ! , 74 ! , 75 ! ).

Another study found that alcohol consumption at

night decreased the natural nighttime elevations
in human growth hormone (HGH), which plays a
role in your circadian rhythm and has many other
key functions (76 ! ).

SUMMARY

Avoid alcohol before bed, as it can

reduce nighttime melatonin production
and lead to disrupted sleep patterns.

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9. Optimize your bedroom
environment
Many people believe that the bedroom
environment and its setup are key factors in
getting a good night’s sleep.

These factors include temperature, noise, external

lights, and furniture arrangement (77 ! ).

Numerous studies point out that external noise,

often from traffic, can cause poor sleep and long-
term health issues (78 ! , 79 ! , 80 ! ).

In one study on the bedroom environment of

women, around 50% of participants noticed
improved sleep quality when noise and light
diminished (81 ! ).

To optimize your bedroom environment, try to

minimize external noise, light, and artificial lights
from devices like alarm clocks. Make sure your
bedroom is a quiet, relaxing, clean, and enjoyable
place.

SUMMARY

Optimize your bedroom environment by

eliminating external light and noise to get
better sleep.

10. Set your bedroom temperature

Body and bedroom temperature can also
profoundly affect sleep quality.

As you may have experienced during the summer

or in hot locations, it can be very hard to get a
good night’s sleep when it’s too warm.

One study found that bedroom temperature

affected sleep quality more than external noise
(77 ! ).

Other studies reveal that increased body and

bedroom temperature can decrease sleep quality
and increase wakefulness (82 ! , 83 ! , 84 ! , 85 ! ,
86 ! , 87 ! ).

Around 70°F (20°C) seems to be a comfortable

temperature for most people, although it depends
on your preferences and habits.

SUMMARY

Test different temperatures to find out

which is most comfortable for you.
Around 70°F (20°C) is best for most
people.

11. Don’t eat late in the evening

Eating late at night may negatively affect both
sleep quality and the natural release of HGH and
melatonin (88 ! , 89 ! , 90 ! , 91 ! , 92 ! ).
That said, the quality and type of your late-night
snack may play a role as well.

In one study, a high carb meal eaten 4 hours

before bed helped people fall asleep faster (93 ! ).

Interestingly, one study discovered that a low carb

diet also improved sleep, indicating that carbs
aren’t always necessary, especially if you’re used
to a low carb diet (94 ! ).

SUMMARY

Consuming a large meal before bed can

lead to poor sleep and hormone
disruption. However, certain meals and
snacks a few hours before bed may help.

12. Relax and clear your mind in

the evening
Many people have a pre-sleep routine that helps
them relax.

Relaxation techniques before bed have been

shown to improve sleep quality and are another
common technique used to treat insomnia (95 ! ,
96 ! , 97 ! ).

In one study, a relaxing massage improved sleep

quality in people who were ill (98 ! ).

Strategies include listening to relaxing music,

reading a book, taking a hot bath, meditating,
deep breathing, and visualization.

Try out different methods and find what works

best for you.

SUMMARY

Relaxation techniques before bed,

including hot baths and meditation, may
help you fall asleep.

13. Take a relaxing bath or shower

A relaxing bath or shower is another popular way
to sleep better.

Studies indicate that they can help improve

overall sleep quality and help people — especially
older adults — fall asleep faster (99 ! , 100 ! , 101 ! ,
102 ! , 103 ! ).

In one study, taking a hot bath 90 minutes before

bed improved sleep quality and helped people
get more deep sleep (100 ! ).

Alternatively, if you don’t want to take a full bath

at night, simply bathing your feet in hot water can
help you relax and improve sleep (102 ! , 103 ! ).

SUMMARY
 A warm bath, shower, or foot bath before
bed can help you relax and improve your
sleep quality.

14. Rule out a sleep disorder

An underlying health condition may be the cause
of your sleep problems.

One common issue is sleep apnea, which causes

inconsistent and interrupted breathing. People
with this disorder stop breathing repeatedly while
sleeping (104 ! , 105 ! ).

This condition may be more common than you

think. One review claimed that 24% of men and
9% of women have sleep apnea (106 ! ).

Other common medically diagnosed issues

include sleep movement disorders and circadian
rhythm sleep/wake disorders, which are common
in shift workers (107 ! , 108 ! ).

If you’ve always struggled with sleep, it may be

wise to consult your healthcare provider.

SUMMARY

There are many common conditions that

can cause poor sleep, including sleep
apnea. See a healthcare provider if poor
sleep is a consistent problem in your life.
15. Get a comfortable bed,
mattress, and pillow
Some people wonder why they always sleep
better in a hotel.

Apart from the relaxing environment, bed quality

can also affect sleep (109 ! , 110 ! ).

One study looked at the benefits of a new

mattress for 28 days, revealing that it reduced
back pain by 57%, shoulder pain by 60%, and
back stiffness by 59%. It also improved sleep
quality by 60% (111 ! ).

Other studies point out that new bedding can

enhance sleep. Additionally, poor quality bedding
can lead to increased lower back pain (112 ! ,
113 ! ).

The best mattress and bedding are extremely

subjective. If you’re upgrading your bedding, base
your choice on personal preference (113 ! , 114 ! ,
115 ! , 116 ! , 117 ! ).

It’s recommended that you upgrade your bedding

at least every 5–8 years.

If you haven’t replaced your mattress or bedding

for several years, this can be a very quick —
although possibly expensive — fix (112 ! ). You can
even buy mattresses online.
 SUMMARY

Your bed, mattress, and pillow can

greatly affect sleep quality and joint or
back pain. Try to buy a high quality
bedding — including a mattress — every
5–8 years.

16. Exercise regularly — but not

before bed
Exercise is one of the best science-backed ways
to improve your sleep and health.

It can enhance all aspects of sleep and has been

used to reduce symptoms of insomnia (118 ! , 119 ! ,
120 ! , 121 ! , 122 ! ).

One study in older adults determined that

exercise nearly halved the amount of time it took
to fall asleep and provided 41 more minutes of
sleep at night (121 ! ).

In people with severe insomnia, exercise offered

more benefits than most drugs. Exercise reduced
time to fall asleep by 55%, total night wakefulness
by 30%, and anxiety by 15% while increasing total
sleep time by 18% (123 ! ).

Although daily exercise is key for a good night’s

sleep, performing it too late in the day may cause
sleep problems.
This is due to the stimulatory effect of exercise,
which increases alertness and hormones like
epinephrine and adrenaline.

However, some studies show no negative effects,

so it clearly depends on the individual (124 ! ,
125 ! , 126 ! ).

SUMMARY

Regular exercise during daylight hours is

one of the best ways to ensure a good
night’s sleep.

17. Don’t drink any liquids before

bed
Nocturia is the medical term for excessive
urination during the night. It affects sleep quality
and daytime energy (127 ! , 128 ! ).

Drinking large amounts of liquids before bed can

lead to similar symptoms, though some people
are more sensitive than others.

Although hydration is vital for your health, it’s wise

to reduce your fluid intake in the late evening.

Try to not drink any fluids 1–2 hours before going

to bed.

You should also use the bathroom right before

going to bed, as this may decrease your chances
of waking in the night.

SUMMARY

Reduce fluid intake in the late evening

and try to use the bathroom right before
bed.

The bottom line

Sleep plays a key role in your health.

One large review linked insufficient sleep to an

increased risk of obesity by 89% in children and
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55% in adults (129 ! ).

Other studies conclude that getting less than 7–8

hours per night increases your risk of developing
heart disease and type 2 diabetes (130 ! , 131 ! ,
132 ! ).

If you’re interested in optimal health and well-

being, it’s recommended that you make sleep a
top priority and incorporate some of the tips
above.

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