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. 

Don’t drink alcohol


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. 

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