6 Proven Tips to Sleep Better at Night

1. Increase bright light exposure during the day:

Most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep. 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:

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.

3. Don’t consume caffeine late in the day:

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. Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

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. 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. Optimize your bedroom environment:

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.