Tips for a Better Night's Sleep


Increase daylight exposure for better well-being.

Optimize circadian rhythm with daylight exposure. Enhances energy, sleep quality, and duration. Beneficial for insomnia and older adults' sleep.

Limit evening blue light for better sleep

Nighttime light exposure disrupts sleep. Blue light from devices is particularly harmful. Reduce exposure with popular methods.

Don’t consume caffeine late in the day

Caffeine's benefits include focus and energy. Late consumption disrupts sleep. Avoid coffee after 3–4 p.m., opt for decaf instead.

Reduce irregular or long daytime naps

Short power naps are beneficial, but long or irregular daytime napping can disrupt sleep. Individual effects vary.

Try to sleep and wake at consistent times

Maintain consistent sleep and wake times for better sleep quality. Irregular patterns disrupt circadian rhythm and melatonin levels.

Take a melatonin supplement

Melatonin supplements improve sleep quality, aid in falling asleep faster, and help adjust to new time zones. Start with a low dose and consult a healthcare provider.

Consider these other supplements

Ginkgo biloba, glycine, valerian root, magnesium, L-theanine, and lavender are natural remedies that may improve sleep and relaxation.

Don’t drink alcohol

Alcohol disrupts sleep, causes snoring, and affects melatonin and growth hormone production, impacting sleep quality and hormones.

Optimize your bedroom environment

Create a sleep-friendly bedroom: minimize noise, light, and distractions, ensuring a quiet, relaxing, clean environment for optimal sleep quality.

Set your bedroom temperature

Optimize sleep temperature: Keep the bedroom around 70°F (20°C) for better sleep quality, as higher temperatures can disrupt sleep and increase wakefulness.

Don’t eat late in the evening

Late-night eating can impact sleep and hormone release. High-carb meals 4 hours before bed aid sleep, but low-carb diets may also improve sleep quality.