Some Proven Tips to Sleep Better at Night

Making changes to your diet and lifestyle may help improve your sleep quality. Certain supplements and natural remedies could also be beneficial.
A good night’s sleep is just as important for your health as regular exercise and a healthy diet.
ResearchTrusted Source shows that poor sleep can have a negative effect on your thinking ability, mood, heart health, immune health, and more. It can also increase your chances of developing obesity and diabetes, among other health conditions.

For this reason, getting a good night’s sleep is one of the most important things you can do to optimize your health.
Here are some evidence-based tips to help you sleep better at night.
1. Increase bright light exposure during the day
Spending time in natural sunlight or bright light during the day can helpTrusted Source keep your circadian rhythm healthy and, in turn, improve your daytime energy and nighttime sleep quality and duration.

۲. Reduce blue light exposure in the evening
Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of some hormones — including melatonin, which helps you relax and get deep sleep.
Blue light, which electronic devices like smartphones and computers give off in large amounts, is the worst type in this regard.

۳. Don’t consume caffeine late in the day
A single dose of caffeine can enhance focus, energy, and sports performance. However, the authors of a 2023 research review found that late caffeine consumption reduced total sleep time by 45 minutes and overall sleep efficiency by 7%.

۴. Reduce irregular or long daytime naps
While short power naps can be beneficial, taking long or irregular naps during the day can negatively affect your nighttime sleep.
Sleeping in the daytime can confuse your internal clock, meaning that you may have a hard timeTrusted Source falling asleep at night.
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. That’s why being consistent with your sleep and waking times can aid long-term sleep quality.

۶. Take a melatonin supplement
Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin supplements are an extremely popular sleep aid and may help youTrusted Source fall asleep faster.

۷. Consider these other supplements
Several supplements may help you relax and go to sleep, including:
• magnesium
• nitrate
• omega-3
• resveratrol
• zinc

Bottom line
Sleep plays a key role in your health.
Like regular exercise and a nutritious diet, getting enough restful sleep is crucial for maintaining good health. For this reason, prioritizing a good night’s sleep is essential for optimizing your overall health.
If you’re interested in optimal health and well-being, it’s important to make sleep a top priority and incorporate some of the tips above.