10 Science-Backed Tips to Sleep Better at Night

by Apoorva Malhotra
tips for better night sleep

A good night’s rest is as important as exercising regularly and following a healthy diet. There are several scientific studies that an excellent sleep cycle can improve your cognitive function, maintain weight and hormonal balance, and enhance your overall performance. Thus, several individuals are left searching for tips to sleep better at night.

Unfortunately, due to our quality of life, stress levels, and mental health issues like anxiety, it can be really tough to get a night of uninterrupted sleep. From children to adults, everyone is left bleary-eyed day after day. Fortunately, we have a few excellent science-backed tips to sleep better at night that can help you. Let’s take a look!

10 Awesome Tips to Sleep Better at Night

If you genuinely want to enjoy better sleep, follow the tried and tested tips shared below:

Get Enough Sun

Our bodies are a wonderful creation. We have an in-built clock, known as the circadian rhythm, which tells us when to sleep and when to wake up. 

The best way to tune up this internal clock is through natural light exposure. It allows you to stay energetic throughout the day and gets you sleepy at night. Some people invest in artificial bright lights that can mimic the sun to get their daily exposure to natural light.

Cut Down on Blue Light at Nights

One of the biggest culprits of poor sleep is nighttime light. Blue light essentially tricks your brain into thinking that it is still daytime, which is why the production of melatonin drops. Moreover, using electronic devices for prolonged duration also gives you eye strain.

Thus, one of the best tips to sleep better at night involves shutting down all sources of light, especially blue light. Yes, this includes your much-loved smartphone and laptops too!

Avoid Late Caffeine Doses

Whether you are sipping on Dalgona coffee or having a coffee-based dessert, its caffeine can wreak havoc with your sleep cycle. Caffeine sharpens your senses, gives you an energy boost, and improves focus. It all sounds great when you have a last-minute presentation to complete. However, who wants that when they just want a nightcap? 


As a rule of thumb, avoid caffeine up to 6 hours before you go to bed. Most tips to sleep better at night dictate that coffee should be avoided after 3 to 4 pm. Similarly, you should also cut down your alcohol intake.

Reduce Mid-day Napping

Don’t get us wrong; a power nap is the best way to stay productive. However, napping irregularly or for long hours can mess with your sleep schedule. It will confuse your internal clock, making it harder for you to sleep at night.


Typically, you can nap for about 30 minutes in the day. However, anything longer than that is not ideal for you.

Stick to a Sleep Schedule

The bodily circadian rhythm keeps resetting to align with sunrise and sunset. As a result, if you stick to a consistent sleep schedule, you will enjoy longer, high-quality, uninterrupted sleep. Therefore, our list of tips to sleep better at night includes building a healthy sleep routine and habit.

Set Up the Mood

When you are working out at home, you need the music to hype yourself up.

Similarly, when you are working or studying, you eliminate all distractions to improve your focus.

So why not do the same when you sleep? You will find several tips to sleep better at night that starts with optimizing your sleep environment.

Try to isolate yourself from the noise and keep the lights to a bare minimum. For some, it can also be about furniture placement! So experiment with your house decor to get optimum sleep. 

Settle on the Perfect Bedroom Temperature

Your bodily and bedroom temperatures can play a crucial role in impacting your sleep quality. Sleeping will naturally be difficult if it is too hot and humid or cold and dry in your room. Most scientists recommend that 200 C is the best temperature to enjoy a good night’s rest.

Have a Light and Early Dinner

Avoid the temptation of indulging in a heavy meal or pushing back your dinner times. Eating late at night could affect the HGH hormone and melatonin production. While you can occasionally indulge in a late-night snack, try to keep it as healthy as possible.


Having a healthy pre-sleep routine is one of the best tips to sleep better at night. Meditation or yoga can help you declutter your mind and relax before you snuggle up in your bed. Plus, yoga also has other benefits like alleviating back pain and other inflammation that may be keeping you up. However, avoid any kind of heavy exercise as it will jolt you awake!

Another alternative is to have a relaxing shower or a bath, reading a book, or listening to soft music, which will help you unwind.

Invest in Comfort

If you have ever wondered why you sleep better at a hotel when compared to your sleep quality at home, the answer lies in your bed quality.

Studies indicate that purchasing new bedding can significantly enhance your sleep quality. On the other hand, uncomfortable bed, mattress, and pillows could give you lower backaches, shoulder pain, and neck stiffness! 

If you have been using the same bed or mattress for over five years, consider switching to something new and more comfortable.

By now, it has become apparent that sleep should be your number one priority.

The above tips to sleep better at night will not only help you sleep sooner but will also grant you hours of high-quality, uninterrupted sleep. As a result of high-quality sleep, you can gain all the health benefits that will help you stay fit.

Believe us, once you maintain optimum sleep hygiene, you will find yourself waking up feeling fresh, energized, and with a broad smile right across your face!

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