50 Tips For Getting A Better Night's Sleep

  1. Avoid alcohol immediately before bed. Alcohol may make it initially easier to fall sleep, but will impair sleep quality overall.
  2. Vigorous exercise more than three hours before bedtime will help you sleep deeply.
  3. Avoid screens or stimulating activities before bed. Wind down gradually with a low-key activity.
  4. Melatonin three hours before bedtime helps some fall asleep.
  5. Taking a bath before bed can help dilate your blood vessels which will make you sleepy.
  6. The central tenant of sleep hygiene: going to bed and waking up the same time every day.
  7. Cover all blinking electronics in your bedroom with black electrical tape.
  8. White noise helps some people fall asleep, e.g., the sound made by a fan.
  9. Turn down your thermostat before bed; cool temperatures facilitate sleep.
  10. Use the flux app, which matches your computer screen intensity to the time of day.
  11. Sleep and work in different rooms. Your bedroom should be that special place designated for R&R.
  12. If you're sensitive to noise, get some ear plugs.
  13. L-theanine has been reported to help some with sleep.
  14. Listen to relaxing music before bed to help transition.
  15. Use extended-release melatonin if you have trouble staying asleep.
  16. If you have clinical insomnia, it will paradoxically help if you try staying awake rather than trying to force yourself to sleep.
  17. Get evaluated by a mental health professional for depression and anxiety. These conditions can cause sleep problems.
  18. Clear your head before bed by swimming or taking a walk in nature.
  19. Read a book before bed instead of watching TV; it will make you sleepy.
  20. The amino acid Glycine has been reported to help with sleep, since it's metabolized to GABA.
  21. Don't bring your smartphone into your bedroom, or keep it in the corner if you need to use the alarm feature.
  22. Lose weight. Obesity and poor sleep quality go hand-in-hand.
  23. Meditate before bed.
  24. The serotonin precursor 5-HTP may help with sleep initiation.
  25. Create a sleepy atmosphere in your bedroom with scented candles.
  26. Take a break from technology.
  27. Cut down on caffeine, nicotine or other stimulant use.
  28. Take a sabbatical from work.
  29. Check with a doctor to make sure you don't have sleep apnea.
  30. Listen to talk radio instead of TV (the UV light from screens interferes with your circadian rhythm).
  31. Install a light in your bedroom that naturally dims according to the time of day.
  32. Regular sexual activity has been noted to help with sleep (especially for men).
  33. Make the hour before bed a sacred time when you're not allowed to worry about your problems or problem-solve.
  34. Connect with pets and loved-ones.
  35. Make sure you don't have hypothyroidism or hyperthyroidism. Both of these conditions can interfere with sleep.
  36. If you have clinically significant insomnia, try a sedating antidepressant (under the guidance of your physician).
  37. "Adaptogenic" anti-stress herbs like Ashwagandha or Rhodiola Rosea have been noted to help with sleep if you're chronically stressed.
  38. Do an activity that doesn't require much mental effort before bed, e.g., simple cleaning tasks.
  39. If you've been tossing and turning for more than 30 minutes, get out of bed and try sleeping a little later.
  40. Reprogram yourself to associate your bed with sleep by minimizing the amount of time you spend in bed awake.
  41. Drink chamomile tea before bed.
  42. Develop a soothing bedtime ritual.
  43. Avoid vigorous exercise right before bed.
  44. If you haven't already, learn some breathing exercises that will help you slow down in the evening.
  45. Avoid caffeine after lunch time.
  46. If you must use prescription hypnotics to sleep, you can alternate between classes of medication to avoid building up a tolerance.
  47. Try Belsomra or Rozarem - they're probably the most benign prescription sleep aids on the market today.
  48. If you're a very productive or organized type A person by nature, learn to adopt type B attitudes an hour before bedtime.
  49. Magnesium threonate has been noted to help alleviate anxiety and promote sleep.
  50. Use bright light therapy early in the morning to help entrain your circadian rhythm.
  51. Another great way to get better sleep is to learn how to lucid dream.