10 Practical Tips to Improve Sleep Quality

Taking steps to improve our sleep may seem like a lot of work, but the results are worth it. A good night's rest helps us think more clearly, retain less fluid, have more energy throughout the day, and make better nutrition choices. It also allows us to recharge our capacity to deal with stress.

Sleep gives us more energy and focus, two of the most fundamental tools we have for dealing with anxiousness and stress in everyday life. In her bestselling book "The Sleep Revolution," co-founder of HuffPost and founder and CEO of Thrive Global Arianna Huffington captures an essential, yet often overlooked, element of improving one's sleep quality. "The most important piece of advice is to create a period of transition to sleep because that is really what is missing from most people's lives," she writes. "We tend to be on our phones, texting, emailing, and then we turn off the lights -- and put phones down by our beds. Think of the transition we have for young children: We don't just drop them in bed. We sing them a lullaby, bathe, and put them in their PJs."

Huffington notes this transition time between our waking and sleeping states is as essential for adults as it is for children. Her assessment includes the non-negotiable advice to charge our devices outside our bedrooms. "Sleeping with our phone by our bed means we have our whole day life right next to us, with all of its challenges, right next to you," she says. "We need to have a definitive line between our day lives and our nights, so we can really recharge."

Here are 10 steps you can take to improve your sleep. They specifically focus on our bedrooms, lifestyle changes, and transition time from daytime to sleep.

1. Create a sleep sanctuary

The first step to better sleep is creating a peaceful, relaxing space in your bedroom. Your environment plays a huge role in signaling to your body that it’s time to wind down. Calming colors like blues and greys and soft lighting can create the perfect atmosphere. Declutter your space, as a clean room can help lower stress levels and promote a sense of calm.

Adjust the temperature to further enhance your room. The National Sleep Foundation recommends 65 degrees as the best sleep temperature. A cool, comfortable room helps your body maintain the lower internal temperature it needs for restful sleep. Adding a fan can help with temperature regulation and white noise to block out pesky sounds.

2. Stick to a consistent sleep schedule

Your body thrives on routine. Going to bed and waking up simultaneously daily, even on weekends, helps your internal clock stay in sync. After a few weeks, you’ll notice yourself falling asleep faster and waking up more easily without relying on an alarm.

3. Unplug before bed

Looking at screens right before bed can make it harder to fall asleep. The blue light cast by phones, tablets, and TVs interrupts melatonin production, which controls sleep. Replace your nightly screen time with something relaxing, like reading, meditating, or journaling.

Pro tip: Charge your phone outside the bedroom. Keeping your devices out of sight and out of reach removes the temptation to scroll.

4. Eat the right foods before bed

What you eat in the evening can either help or hurt your sleep. Heavy meals, caffeine, and alcohol are best avoided close to bedtime, as they can interfere with your body’s ability to relax. Instead, choose foods that help you sleep. Snacks like almonds, bananas, or cottage cheese are rich in nutrients like magnesium and tryptophan, which promote relaxation and better sleep.

If you’re in the mood for a warm beverage, try a caffeine-free tea, like chamomile or passionflower, to signal your body that it’s time to wind down.

5. Wind down with a bedtime routine

Just as kids benefit from a predictable bedtime routine, adults need a transition period to shift from daytime to sleep mode. Activities like taking a warm bath, stretching, or listening to calming music can cue your body to relax.

Arianna Huffington, author of The Sleep Revolution, emphasizes the importance of this transition. She recommends completely unplugging from work and daily stress before bed and suggests keeping your phone out of the bedroom to avoid distractions.

6. Exercise for better sleep

Regular physical activity is a proven way to improve sleep quality. Exercise reduces stress and boosts your mood, making relaxing when bedtime rolls around easier. Just be mindful of timing. Exercising too close to bedtime makes it harder to fall asleep. Aim to wrap up intense workouts at least three hours before you plan to sleep. However, stretching or yoga right before bed can be a great way to loosen up and relax.

7. Manage light exposure

Your body’s internal clock, or circadian rhythm, relies on light exposure to regulate sleep. Bright light in the morning can help you wake up, while dim lighting in the evening signals it’s time to rest.

Before bed, darken your room with blackout curtains or an eye mask. Turn off unnecessary electronics with glowing lights, such as alarm clocks or chargers, to create the darkest environment possible.

8. Optimize your bedroom for comfort

Investing in your sleep environment can pay off in many ways. A comfortable mattress and pillow that suit your personal style can dramatically improve sleep quality. Keeping your bedding clean, fresh and inviting can turn bedtime into a highlight of your day.

9. Watch your caffeine and alcohol

Both caffeine and alcohol can disrupt your sleep if consumed too late in the day. Caffeine can linger in your body for hours, so limit coffee, tea, and energy drinks to the morning or early afternoon. While alcohol might make you feel sleepy initially, it interferes with the deeper, restorative stages of sleep.

By managing your intake of stimulants and relaxants, you can prepare for more restful, uninterrupted sleep.

10. Use relaxation techniques

Good sleep doesn’t happen by chance. You can improve your sleep quality and wake up refreshed by creating a cool, comfortable environment, developing a nighttime routine, and avoiding everyday sleep disruptors. Remember, good rest is about more than just feeling good. It’s a key factor in staying healthy, focused and energized.

Try these tips tonight if you’ve been wondering how to fall asleep faster or searching for the best sleep temperature. And don’t forget to stock up on foods that help you sleep for a healthier, more relaxing bedtime snack.

Sweet dreams!

Learn more about Kate Lufkin, LCSW