Blackout curtains<\/a>, reducing your bedroom’s temperature, and using bed sheets made of cooler fabric<\/a> (such as cotton, linen, or bamboo) can all make a difference. If you struggle with noisy neighbors or a snoring bed partner, consider wearing earplugs. Patel also adds listening to pink noise can “increase the amount of time the brain spends in deep sleep.” [1]<\/sup><\/p>\n\n\n\n The blue light<\/a> from electronics, such as tablets, smartphones, or laptops, can affect your quality of sleep. Numerous studies<\/a> show that reducing screen time before bed can help you fall asleep sooner and stay asleep longer. The National Sleep Foundation recommends putting your screens away two hours before bed to help you fall asleep sooner and stay asleep longer. [2]<\/sup><\/p>\n\n\n\n If you can’t resist checking your phone before bed or streaming a show on your computer, activate the “Night Mode” setting. [3]<\/sup> Just keep in mind that using night mode for too long can strain your eyes, so you should consider turning your phone or laptop off completely before bed.<\/p>\n\n\n\n Keeping a regular sleep routine has been consistently shown to help you sleep better at night. [4]<\/sup> “This will help your body\u2019s circadian rhythm<\/a> fall into balance and get used to a routine, which will in turn help you fall asleep,” says Julia Siemen<\/a>, a certified sleep science coach at Sleep Advisor. <\/p>\n\n\n\n If possible, try optimizing your schedule to follow the one you keep up during your work days. Of course, this is easier said than done, especially if you work shift hours<\/a>. But if you can maintain the same wake-up time and bedtime, it can do wonders for your sleep health. <\/p>\n\n\n\n Siemen says adjusting can take time, but committing to this routine can make a difference. Here\u2019s how to reset your sleep schedule<\/a>. <\/p>\n\n\n\n A nightcap or hot tea may sound like a wonderful way to relax before bed. However, studies show\u00a0that drinking\u00a0alcohol<\/a>\u00a0or\u00a0caffeine<\/a>\u00a0before bed can interrupt your sleep cycle.\u00a0[5]\u00a0<\/sup><\/p>\n\n\n\n Patel recommends avoiding caffeine within six hours of bedtime and steering clear of alcohol within two hours of bedtime to experience better sleep. [6] <\/sup>He also suggests avoiding eating anything within two hours of bedtime. [7]<\/sup><\/p>\n\n\n\n If you can’t help but indulge in a beverage before bed<\/a>, consider a tea without caffeine, such as an herbal tea, or enjoy a cup of warm milk.<\/p>\n\n\n\n If you\u2019re going to bed troubled, it can be challenging to let go of what weighs heavy on your mind. Unfortunately, this can make it more of a challenge for you to fall asleep. Research finds that expressing gratitude can benefit your mindset and improve your overall sleep quality. [8] <\/sup><\/p>\n\n\n\n Reflect on what you\u2019re grateful for during the day before bed and incorporate this habit into your nightly routine. If you\u2019re feeling particularly stressed, write yourself a to-do list for the next day. Studies show that this can help you fall asleep faster. [9]<\/sup><\/p>\n\n\n\n If you find yourself more stressed than ever lately, make it a priority to minimize your stress levels. “Racing thoughts can keep your brain too active to fall asleep or stay asleep,” says Patel. He recommends deep breathing<\/a>, meditation<\/a>, or journaling<\/a> as ways of calming yourself before bed. <\/p>\n\n\n\n Guided imagery is another stress management technique you may consider incorporating near bedtime. Visualizing a mental scene that promotes calmness can relax your overwhelmed mind and induce sleepiness. <\/p>\n\n\n\n A 2016 study published in the\u00a0Journal of Sleep Disorders<\/em>, found it can make all the difference in your sleep health.\u00a0[10]\u00a0<\/sup>This same study also recommended autogenic training, which is the process of recognizing each body part as feeling heavy and slowing down your breathing.\u00a0[10, 11]<\/sup><\/p>\n\n\n\n Exercise and quality sleep are necessary for your well-being, but the timing of your workout routine<\/a> can make a bigger difference than you might realize. [12]<\/sup> Doing a workout right before bed “can raise the core body temperature thus resulting in delaying the sleep process and causing [you] to have difficulty initiating sleep,” says Patel. [13]<\/sup><\/p>\n\n\n\n Incorporate regular physical activity during your day, but make sure your body has a chance to cool down before you prepare for bedtime. <\/p>\n\n\n\n A\u00a0sleep diary<\/a>\u00a0lets you log your bed and watch time schedules. Studies show\u00a0this is especially helpful if you struggle with\u00a0insomnia<\/a>\u00a0or sleeplessness as you can identify contributing factors to your sleeplessness.\u00a0[14]\u00a0<\/sup>You can use an app on your phone or a traditional physical journal to track the information.\u00a0<\/p>\n\n\n\n Knowing potential causes related to sleep troubles, such as realizing you struggle with sleep earlier in the week or tend to fall asleep faster if you exercise during the day, can help you tweak your sleep hygiene habits.<\/p>\n\n\n\n Sometimes, it’s hard to resist a good nap<\/a> during the day. However, having one too late has been shown to result in sleeplessness during the night. [15]<\/sup> If you do nap, Patel recommends taking one before 3 pm.<\/p>\n\n\n\n On the other hand, research finds that if you work a shift schedule or you are a new parent, you may actually benefit from napping during the day. [16]<\/sup> Keep track of the impact of naps on your sleep and adjust as needed.<\/p>\n\n\n\n While a sleep tracker<\/a> can have its place, it can also have a negative impact. Patel introduces a new term for this phenomenon: orthosomnia. [17] <\/sup>It results from poor sleep secondary to an “over-focus on sleep tracker data and over-analysis of the sleep information that various consumer-grade products give someone,” he says. <\/p>\n\n\n\n Patel advises you to take the information you gain from these apps with a grain of salt. Overall, if you\u2019re concerned that you struggle with sleep despite optimizing your sleep strategy, consider visiting a specialist for help. <\/p>\n\n\n Optimize your bedroom with these Saatva products<\/p>\n \n Our flagship luxury mattress is expertly engineered with coil-on-coil construction for durability, a layer of memory foam for enhanced back support, and a cushiony Euro pillow top for extra comfort.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Pamper yourself in deluxe comfort with our breathable percale sheets. They’re made from the world’s best long-staple cotton that gets softer and better with every wash.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n A core of shredded natural latex, wrapped in a breathable organic cotton cover. Plush and responsive for the perfect head and neck support.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Cuddle up in the plush, airy luxury of our natural cotton comforter with a unique blend of 3D down alternative and sustainable lyocell fill. It keeps you warm and cozy in the winter but stays nice and breathable in warmer months.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Drift into dreamland with our sleep-enhancing eye mask made of the finest quality mulberry silk. It keeps light out for more uninterrupted sleep\u2014no matter where you are.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n\n\n\n\n There are many ways you can improve your sleep naturally. Make sure your sleep environment is cool and dark, which can help your body relax. If you sleep in a noisy environment, consider incorporating a sound machine. Plus, limit any type of stimulants before bed, such as coffee or alcohol.<\/p>\n\n\n\n To have an immediate effect on your sleep quality, incorporate regular exercise during your day. Also, cut out any coffee before 3 pm and limit any alcohol to at least two hours before bed (if not avoiding it completely). Focus on reducing stress levels so your body can relax by the time it reaches bedtime.<\/p>\n\n\n\n Cut out blue lights from your phones or laptops before your bedtime. Stick to a consistent sleep schedule by waking up and falling asleep at the same time each day. Make sure you keep your room cool and dark, even if you need to add blackout curtains to your window. All of these habits can benefit your sleep quality and help you stay asleep for longer.<\/p>\n\n\n\n Next, check out our <\/em>guide to sleep hygiene<\/em><\/a> and how you can improve yours for better shuteye. <\/em><\/p>\n\n\n\n References<\/strong><\/p>\n\n\n\n There’s nothing like getting a good night’s sleep. Not only does it give you much-needed energy throughout the day, but it’s also vital for your physical and mental health. Unfortunately, it can seem impossible to get the right amount of sleep your mind and body need. Ahead, we’ll explore scientifically proven ways to sleep better […]<\/p>\n","protected":false},"author":159,"featured_media":34229,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,390],"tags":[],"coauthors":[456],"guest":[],"host":[],"class_list":["post-25380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/25380","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/159"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=25380"}],"version-history":[{"count":3,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/25380\/revisions"}],"predecessor-version":[{"id":34233,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/25380\/revisions\/34233"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/34229"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=25380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=25380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=25380"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=25380"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=25380"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=25380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}2. Reduce your blue light exposure<\/h3>\n\n\n\n
3. Follow a regular sleep schedule<\/h3>\n\n\n\n
4. Avoid stimulants before bed<\/h3>\n\n\n\n
5. Embrace a positive mindset<\/h3>\n\n\n\n
6. Reduce your stress levels<\/h3>\n\n\n\n
7. Engage in consistent physical activity<\/h3>\n\n\n\n
8. Track your sleep with a sleep diary<\/h3>\n\n\n\n
9. Avoid napping too much before bedtime<\/h3>\n\n\n\n
10. Limit your use of sleep trackers<\/h3>\n\n\n\n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2022\/12\/saatva-classic-1024x515.jpg\")
\n <\/a>\n\n \n Saatva Classic Innerspring Mattress<\/a>\n <\/h4>\n\n \n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/percale-sheets-1024x515.jpg\")
\n <\/a>\n\n \n Percale Sheet Set<\/a>\n <\/h4>\n\n \n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow-1024x515.jpg\")
\n <\/a>\n\n \n Latex Pillow<\/a>\n <\/h4>\n\n \n
![\"Saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/all-year-down-alternative-comforter-1024x515.jpg\")
\n <\/a>\n\n \n All-Year Down Alternative Comforter<\/a>\n <\/h4>\n\n \n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/silk-eye-mask-1024x515.jpg\")
\n <\/a>\n\n \n Silk Eye Mask<\/a>\n <\/h4>\n\n \n
FAQs<\/h2>\n\n\n\n
How do you improve sleep naturally?<\/h3>\n\n\n\n
How can I sleep better right now?<\/h3>\n\n\n\n
What helps you stay asleep longer?<\/h3>\n\n\n\n
\n