Increase bright light exposure during the day
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
Reduce blue light exposure in the evening
Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.
Don’t consume caffeine late in the day
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
Reduce irregular or long daytime naps
Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
Try to sleep and wake at consistent times
Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
Take a melatonin supplement
A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading to bed.
Consider these other supplements
Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
Optimize your bedroom environment
Optimize your bedroom environment by eliminating external light and noise to get better sleep.
Set your bedroom temperature
Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.