How To Sleep Through The Night 18 Proven Sleep Tips (2025)
We all need sleep to survive, but it seems like each of us could do with a little more of it.
The average adult needs seven to nine hours of sleep a night, however over a third of Americans report getting less than the recommended amount.
Studies show that lack of sleep can increase our risk of health issues like obesity, high blood pressure, diabetes, and coronary heart disease.
The benefits of a good night’s sleep include better concentration, better mood and higher energy levels, so if you’re someone who regularly struggles to get to sleep, you may find otherwise simple daily tasks a little more challenging.
Improve your sleep and wake up more refreshed every day with these sleep habits:
- 1. Implement a Sleep Schedule
- 2. Relax Before Bed
- 3. Create a Sleep-Friendly Environment
- 4. Monitor Your Sleep
- 5. Upgrade your Mattress and Pillow
- 6. Exercise During the Day
- 7. Quit Smoking
- 8. Limit Caffeine Consumption
- 9. Avoid Alcohol
- 10. Write a To-Do List
- 11. Have a Notepad Next to your Bed
- 12. Don’t Toss and Turn
- 13. Minimize Screen Time Before Bed
- 14. Cut Down on Daytime Naps
- 15. Get Outside During the Day
- 16. Set your Alarm
- 17. Don’t Drink Before Bed
- 18. Speak to your Doctor
1. Implement a Sleep
Schedule
Going to bed at the same time each night will help get your body into a rhythm, so it knows when it’s time to sleep.
Research shows that individuals with an irregular bedtime schedule are more likely to experience poor quality of sleep.
2. Relax Before Bed
With so much distraction in our daily lives, it can be hard to unwind before bed.
Whether you find yourself working until late in the evening, or binge-watching your favorite show into the early hours of the morning, consider setting aside some time to relax before bed.
3. Create a Sleep-Friendly Environment
The environment we sleep in plays a big part in the quality of sleep we get each night.
To get a restful night’s sleep, our mind and bodies must be able to relax, so our sleep environment should be calm and peaceful. Noise, lighting and temperature can all affect how well we sleep.
If your room isn’t dark enough, consider investing in black-out curtains or wearing an eye mask. If you live on a busy road or outside noise regularly wakes you up, wearing ear-plugs may help you sleep better.
Studies have shown that environmental noise at night not only causes sleep disturbances but also mood changes and reduced cognitive function the following day.
Evidence also suggests that the short-term effects of nocturnal environmental noise can cause long-term cardiometabolic outcomes.
4. Monitor Your Sleep
Just as many people keep a food diary to track eating habits, a sleep diary can help you keep track of your sleep and identify any patterns.
Noting your daily activity, how you feel each day and how you sleep each night can help uncover certain lifestyle habits or issues that may be preventing you from sleeping, such as stress.
5. Upgrade Your Mattress &
Pillow
If back or neck pain keeps you awake at night, it may be time to upgrade your mattress and pillow.
The mattress and pillow you sleep on should support your body, and should definitely not leave you in pain each morning.
While 8% of adults experience persistent or chronic back pain, research shows that individuals who upgrade their bedding system experience a reduction in back and shoulder pain and improved sleep quality.
6. Exercise During the Day
Engaging in regular exercise is an excellent way to burn energy and help you sleep better at night.
Studies have shown that moderate-intensity exercise can reduce pre-sleep anxiety and improve sleep in patients with both chronic primary insomnia and moderate sleep complaints.
However, exercise too close to bedtime, and it could have a negative effect. Experts suggest avoiding vigorous activity at least an hour before bedtime.
7. Quit Smoking
Just like caffeine, nicotine is also a stimulant. If you are a smoker and regularly find it hard to get to sleep at night, it may be time to kick the habit.
When compared to non-smokers, research has shown that those who smoke take longer to fall asleep, have less sleep per night and experience reduced sleep quality. However, insomnia has also been linked to nicotine withdrawal.
8. Limit Caffeine
Consumption
Caffeine is a stimulant, which means it’s great at giving us energy during the day and keeping us alert when we’ve had a bad night’s sleep.
However, drinking caffeinated drinks late in the day can massively affect sleep quality.
If you regularly drink tea, coffee or energy drinks in the late afternoon and find it hard to relax at night, cutting these out could help you sleep better.
Research shows that consuming caffeine up to six hours before bed can have a disruptive effect on sleep.
9. Avoid Alcohol
However, regular consumption of alcohol disrupts sleep function and can increase sleep-induced breathing abnormalities like sleep apnea and snoring.
10. Write a To-Do List
If you regularly lay awake worrying about everything you have to do the next day, writing a to-do list before bed each night can ease your anxiety and help you sleep better.
Breaking down everything you need to do will make the load seem more manageable, and prevent you from forgetting about important tasks the next day.
11. Have a Notepad Next to your Bed
This way, you’ll allow your brain to rest, and you can address your notes the next day when your mind is clearer.
12. Don't Toss & Turn
Lying awake worrying about the fact you can’t sleep or that you need to sleep because you have a big day ahead of you, will usually prevent you from sleeping.
If you can’t fall asleep within 20 minutes, rather than tossing and turning for hours, get up and do something relaxing like reading a book or listening to music until you feel sleepy again.
13. Minimize Screen Time
Before Bed
Blue light has been found to suppress the secretion of melatonin (a hormone that regulates our sleep-wake cycle and promotes sleep), which makes it harder to unwind at night.
14. Cut Down on Daytime
Naps
While napping during the day may help you to feel less tired initially, long daytime naps can prevent you from getting to sleep at bedtime.
We all naturally begin to feel tired in the afternoon between 1 pm and 3 pm as this is when our circadian rhythm dips. Because of this, short naps in the afternoon have been proven to restore wakefulness and improve performance; however, napping for longer than 30 minutes has been associated with an increased risk of certain health conditions and an inability to sleep at night.
15. Get Outside During The
Day
Sunlight exposure during the day helps regulate our circadian rhythm (our innate body clock) and has been found to positively impact our quality of sleep.
If this is not possible, investing in a light therapy box may help. One study found that office workers who were exposed to more light in the workplace slept for longer and had better sleep compared to office workers with less light exposure.
16. Set Your Alarm
Waking up at the same time every day (even if you’ve had a bad night’s sleep) will help you keep a sleep routine, and setting your alarm will ensure you don’t sleep longer than planned.
Try not to hit the snooze button, though, as the sleep gained after initially waking up won’t be high-quality and may end up making you feel worse.
17. Don't Drink Before Bed
Frequent urination at night, also known as nocturia, affects 50% of the population and is most common in the elderly, during pregnancy and in those with health conditions like diabetes.
To ease nocturia symptoms and sleep better at night, minimize your fluid intake 1-2 hours before bed, but be sure to drink your usual amount of liquids earlier in the day.
18. Speak To Your GP
If you experience insomnia or sleep disturbances regularly and your lack of sleep has begun to affect your daily life, it may be time to speak to your GP.
Various health issues can affect our sleep, and your GP will be able to help uncover any underlying issues and provide advice on the best way forward for you.
While many factors inhibit us from getting quality shut-eye at night, we hope our selection of sleep tips have provided you with some suggestions on how to sleep better at night, so you can wake up feeling refreshed and ready for the day ahead.
To recap, here are our top 18 sleep tips:
- 1.Implement a Sleep Schedule
- 2.Relax Before Bed
- 3.Create a Sleep-Friendly Environment
- 4.Monitor Your Sleep
- 5.Upgrade your Mattress and Pillow
- 6.Exercise During the Day
- 7.Quit Smoking
- 8.Limit Caffeine Consumption
- 9.Avoid Alcohol
- 10.Write a To-Do List
- 11.Have a Notepad Next to your Bed
- 12.Don’t Toss and Turn
- 13.Minimize Screen Time Before Bed
- 14.Cut Down on Daytime Naps
- 15.Get Outside During the Day
- 16.Set your Alarm
- 17.Don’t Drink Before Bed
- 18.Speak to your GP
