How to sleep better at night naturally [10 Proven Methods]

Between 10% to 30% of people worldwide experience insomnia.

The impact of low quality sleep can really affect all aspects of life, it can really affect your physical and mental well-being, and it’s related to how you work and how much you can be productive.

In this article, we will be talking about 10 proven tips you can follow that can actually have a positive effect on your sleeping schedule.

1- Exercise daily 

According to healthline exercising at least 30 minutes of moderate intensity physical activity daily can help improve sleep quality.

That is because when you are working it out may reduce your cortisol which is known as the stress hormone according to a 2021 research review. Not only that, exercising daily makes you more physically active, which means more tired at night so it’s easier to fall asleep.

2- Keep your room dark, quiet, and cool 

Keeping your room dark, quiet, and cool can indeed have several benefits for your well-being and sleep quality. Here’s why:

Darkness: A dark room promotes better sleep by signaling your body to produce melatonin, the hormone responsible for regulating sleep-wake cycles. Reducing exposure to light, especially blue light from electronic devices, before bedtime can help you fall asleep faster and have a more restful sleep.

Quietness: A quiet environment is essential for minimizing disruptions during sleep. Uninterrupted sleep allows your body and mind to fully rest and recover.

Cool temperature: Keeping your room cool can be beneficial for sleep. The optimal room temperature for most people lies between 15 to 20 degrees Celsius (60 to 67 degrees Fahrenheit). A cooler room helps to lower your core body temperature, which is essential for initiating sleep.

3- Establish a consistent sleep schedule

Establishing a consistent sleep schedule is very critical for maintaining good sleep hygiene and overall well-being. According to sleep foundation, here are some tips that help you to Establish a consistent sleep schedule.

  • Cut down on evening screen time. 
  • Commit to physical activity. 
  • Have a bedtime routine.

4- Be careful about what you eat or drink before you sleep

Drinking a lot of water or eating a heavy meal before sleep can really have a major effect on your sleep and here is how:

Having a heavy meal right before going to bed might not be the best idea. Studies show that eating before sleep can be dangerous to your health, including: 

  1. Poor sleep
  2. Slower metabolism
  3. Acid reflux
  4. Indigestion
  5. Heartburn

5- Stay away from Alcohol and Nicotine 

When you are looking for a good night’s sleep, it’s important to consider not just your bedtime habits, but also what you put in your body. 

Two substances that can impact your sleep quality: alcohol and nicotine. Let’s dive into how these can affect your sleep and what you can do to ensure your nights are peaceful and refreshing.

Nicotine is in things like cigarettes and tobacco. It can make your sleep very terrible, here’s how it affects your sleep:

  • Sleep fragmentation
  • Reduced sleep duration
  • Delayed sleep onset
  • Withdrawal symptoms

While alcohol might initially seem like a relaxant, its impact on sleep can be tricky, how? here is their effect:

  • Fragmented sleep
  • Suppression of REM sleep 
  • Causes sleep apnea
  • Increases the risk of insomnia

Now that you know how alcohol and nicotine can mess up your sleep, so there are 2 things you can do to replace them:

Set Rules: If you’re a smoker, try to avoid nicotine a few hours before bed. This can help your sleep be better.

Create a Routine: Replace nicotine or alcohol with relaxing bedtime habits, such as reading, and some stretches.

6- Try to destress yourself 

Sleep, an essential pillar of overall well-being, is a restorative process that allows our bodies and minds to rejuvenate after a long day. However, in today’s fast-paced and demanding world, stress has become an omnipresent companion, casting a dark shadow over our ability to find solace in the realm of slumber. 

The intricate connection between stress and sleep is a subject of growing scientific interest, as researchers uncover the profound impact that stress can have on the quality and duration of our sleep.

Here are some tips that you can do before sleep to destress yourself:

  • Schedule technology-free time
  • Separate work from bed
  • Read a book
  • Breath deeply and slowly

7- Get the perfect pillow and mattress for you 

If you want better sleep and to feel healthier, choosing the right pillow and mattress is really important, here are five big reasons why you should definitely have good ones:

  • Comfort
  • Aligns the spine 
  • Reduced Snoring
  • Spinal pressure relief
  • improved health 

8- Exposure to natural sunlight during the day

Reachers found that being exposed to natural sunlight at least 30 minutes daily can have a significant impact on how you sleep at night.

Here are some ways to to get more natural sunlight during the day:

  • Go For A Walk
  • Exercise   
  • Do social activities outside
  • Set beside a window 

9- Take a warm shower 

In accordance with National Library of Medicine taking a warm shower before sleep can really be relaxing to your body and make you fall asleep faster. That’s because it will help lower your core temperature which allows you to sleep easier.

Benefits of warm showers:

  • Relaxation: Warm showers induce a comforting sensation in the body, promoting muscle relaxation and tension relief. The soothing warmth of the water proves especially advantageous after a tiring day or amidst periods of stress.
  • Clearing congestion: Hot showers offer the additional benefit of loosening mucus and providing relief from nasal congestion, making them particularly advantageous during colds, allergies, or sinus infections.
  • Softening skin short-term: hot water can aid in softening the skin, facilitating exfoliation and the application of skincare products.

10- Talk to a doctor

If you have tried all of these tips and didn’t work out for you then you better visit a doctor or a sleep specialist because sleep problems aren’t the same.

So the treatment for sleep problems is different depending on what sleep disorder you have, there are many and it may involve changing lifestyle habits diet behavioral therapy, or all of them or some of them combined.

Here are some disorders you might struggle with:

  • Insomnia: Difficulty falling asleep or staying asleep 
  • Sleep Apnea: A condition where a person’s breathing repeatedly stops and starts during sleep
  • Narcolepsy: A neurological disorder that causes excessive daytime sleepiness and sudden sleep attacks.
  • Restless Legs Syndrome (RLS): A condition characterized by an irresistible urge to move the legs,
  • Parasomnias: Abnormal behaviors during sleep, such as sleepwalking, night terrors, or sleep talking.


Sleep is a fundamental pillar for our overall well-being, so prioritizing sleep is essential. Prioritizing sleep means taking care of your diet, your sleep schedule, your daily wake-up timing, your stress, etc…

In a world that often glorifies productivity and overactivity, let us remember that true productivity is not possible without good sleep. You should listen to your body and honor your natural sleep-wake rhythms, allowing yourself the time and space to replenish and heal during the night.

Ultimately, sleep isn’t a luxury; it’s essential for a fulfilling life. Appreciate the gift of sleep, finding renewal each night for your body and mind. Embrace each day with vitality. Here’s to a world that honors the power of restful sleep. Sleep well, dream big, and live happily!


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