11 Best Sleeping Tips for Better Rest Tonight

pk mondal

April 14, 2023

You can create the perfect wind-down routine and have the most disciplined sleep schedule, but if your bed is uncomfortable, you’re fighting a losing battle. Your mattress is the literal foundation of your rest. An old, unsupportive mattress can cause tossing, turning, and aches that disrupt your sleep all night long, no matter how relaxed you are when you first lie down. Before we get into habits and routines, it’s crucial to make sure your sleep setup is working for you, not against you. Let’s talk about building your sleep sanctuary from the ground up, starting with your bed and incorporating the best sleeping tips.

Can't Sleep? Here Are the Best Sleeping Tips I Swear By

Here are 5 of the best sleeping tips:

Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body's natural sleep-wake cycle.
Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.
Make sure your bedroom is dark, quiet, and cool. Darkness helps to promote the production of melatonin, a hormone that helps to regulate sleep. Noise and light can disrupt sleep, so make sure your bedroom is as dark and quiet as possible. A cool temperature is also ideal for sleep.
Avoid caffeine and alcohol before bed. Caffeine and alcohol can both interfere with sleep. Caffeine is a stimulant that can keep you awake, while alcohol can disrupt sleep later in the night.
Get regular exercise. Exercise can help to improve sleep quality. However, avoid exercising too close to bedtime, as this can make it harder to fall asleep.

If you've tried these tips and you're still having trouble sleeping, you may want to consider buying a new mattress. A good mattress can make a big difference in your sleep quality. Mattress on Demand offers a wide variety of mattresses to choose from, so you can find the perfect one for your needs.

Here are a few things to keep in mind when choosing a mattress:

Your sleeping position. If you sleep on your back, you'll need a mattress that provides good spinal support. If you sleep on your side, you'll need a mattress that conforms to your body and keeps your spine in alignment. If you sleep on your stomach, you'll need a firm mattress that prevents your hips from sinking too far into the mattress.
Your weight. If you're a heavier person, you'll need a mattress that can provide enough support to prevent you from sinking too far into the mattress. If you're a lighter person, you may not need as much support.
Your budget. Mattresses can range in price from a few hundred dollars to several thousand dollars. It's important to set a budget before you start shopping so that you don't overspend.

Mattress on Demand offers a variety of mattresses to choose from, so you can find the perfect one for your needs and budget. With a new mattress, you can finally get the restful sleep you deserve.

Understanding Your Sleep Needs

Before we can fix a problem, we have to understand it. When it comes to sleep, most of us know we need more, but we might not be sure what the actual goal is. It’s not just about clocking in a certain number of hours; it’s about getting the right amount of quality rest your body needs to repair and recharge. Think of it as the difference between just showing up to the gym and having a focused, effective workout. Both take time, but only one gets you the results you want. Let's figure out what your personal sleep goals should be.

Getting clear on your specific needs is the first step toward making meaningful changes. The recommendations change as we age, and what worked for you in your teens won't be the same as what you need now. Plus, life happens—stress, kids, work—and all of it impacts not just how long you sleep, but how well you sleep. By understanding the science-backed guidelines and learning to recognize the signs of poor sleep quality, you can start building a routine that truly works for you and leaves you feeling refreshed and ready to take on the day.

How Much Sleep Do You Actually Need?

The magic number for sleep isn't one-size-fits-all. It shifts throughout your life. According to the Centers for Disease Control and Prevention (CDC), the amount of sleep you need is closely tied to your age. It’s easy to assume that as long as you feel okay, you’re getting enough, but chronic sleep deprivation can sneak up on you. Knowing the general guidelines for your age group gives you a solid benchmark to aim for. This isn't about being perfect every single night, but about establishing a consistent pattern that supports your long-term health and daily energy levels.

For Adults

If you're between 18 and 60, the goal is seven or more hours of sleep per night. For adults aged 61 to 64, that recommendation shifts slightly to a range of seven to nine hours. And for those 65 and older, the sweet spot is typically seven to eight hours. It might be tempting to skimp on sleep during a busy week, but consistently falling short of these targets can have a real impact on everything from your mood and focus to your physical health. Making that seven-hour minimum a priority is one of the best things you can do for your overall well-being.

For Teenagers and Children

Sleep is crucial for development, so it's no surprise that kids and teens need more of it. Teenagers (ages 13–18) should be getting eight to ten hours per night to support their growing bodies and brains. School-age children (6–12 years) need nine to twelve hours, while preschoolers (3–5 years) require ten to thirteen hours, including naps. It’s a lot, but this is the time when their bodies are doing some of their most important work. Establishing healthy sleep habits early on can set them up for a lifetime of better rest.

It’s About Quality, Not Just Quantity

Have you ever slept for eight hours but woken up feeling like you barely rested at all? That’s where sleep quality comes in. The CDC defines quality sleep as feeling refreshed upon waking and not experiencing frequent interruptions during the night. If you find yourself waking up multiple times or struggling to fall asleep in the first place, you might be dealing with poor sleep quality. It’s a sign that even if you’re in bed for the right amount of time, your body isn’t cycling through the restorative stages of sleep effectively, leaving you tired the next day.

Create the Perfect Sleep Sanctuary

Your bedroom environment plays a huge role in the quality of your sleep. Think of it as setting the stage for a great performance. If the lighting is off, the temperature is wrong, or there are too many distractions, it’s hard to get into the right headspace. Creating a sleep sanctuary is all about designing a space that signals to your brain that it’s time to wind down and rest. This doesn’t mean you need a complete renovation; a few simple, intentional tweaks can transform your bedroom from a multi-purpose room into a true haven for sleep, making it easier to drift off and stay asleep through the night.

Dial in the Temperature

One of the easiest yet most effective changes you can make is adjusting your thermostat. According to experts at Harvard Health, most people sleep best in a room that’s on the cooler side, somewhere around 65-68°F. Your body temperature naturally dips as you prepare for sleep, and a cool room helps facilitate that process. If you’ve ever struggled to sleep in a stuffy, warm room, you know how disruptive it can be. Experiment within that range to find the exact temperature that feels most comfortable for you. It’s a small adjustment that can make a world of difference.

Make Your Bedroom a No-Work Zone

Your brain is constantly forming associations, and you want it to associate your bedroom with rest and relaxation—not work deadlines and stress. If you use your bed as a satellite office, you’re sending mixed signals. Make a rule to keep work materials and electronic devices out of the bedroom. This creates a psychological boundary that helps you mentally switch off when you walk into the room. Your bedroom should be reserved for sleep and intimacy only. This simple habit helps train your brain to recognize that when you’re in bed, it’s time to shut down.

Gear Up for Uninterrupted Rest

Even with the perfect temperature and a no-work policy, external factors like light and sound can easily disrupt your sleep. Our brains are wired to be alert to these stimuli, a holdover from our ancestors who needed to be aware of potential dangers. In our modern world, these disruptions are more likely to be a passing car or a neighbor's TV, but they can still pull you out of deep sleep. Taking a few extra steps to block out these interruptions ensures your sleep sanctuary remains peaceful and quiet all night long.

Light and Sound Blockers

Creating a dark, quiet environment is key. Use blackout curtains or shades to block out streetlights and early morning sun. If you can’t make your room completely dark, a comfortable sleep mask can be a great alternative. For noise, heavy curtains and rugs can help absorb sound. If you live in a particularly noisy area, a white noise machine or a fan can create a consistent, soothing sound that masks more jarring noises. These tools help create a stable environment where your body can fully relax without being disturbed by the outside world.

The Foundation of Good Sleep: Your Mattress and Bedding

You can perfect your routine and optimize your environment, but if what you’re sleeping on isn’t right, you’ll still struggle to get the deep, restorative rest you need. Your mattress and bedding are the literal foundation of your sleep. They provide the support and comfort your body needs to fully relax and recover overnight. An old, unsupportive mattress can lead to tossing and turning, aches and pains, and fragmented sleep. Investing in the right foundation is not a luxury; it’s an essential component of your overall health and well-being, directly impacting your energy and mood every single day.

Finding the Right Mattress

The Mayo Clinic emphasizes that a comfortable and supportive mattress is a cornerstone of good sleep hygiene. But "comfortable" is subjective—what works for one person might not work for another. Your ideal mattress depends on your sleeping position, body type, and personal preferences. Whether you need the contouring feel of foam or the responsive support of a hybrid, the goal is to find a surface that keeps your spine in neutral alignment. If you're not sure where to start, our quick mattress finder AI quiz can help point you toward the perfect mattresses for your unique needs.

The Role of Pillows and Protectors

Your mattress is the main event, but your accessories are the supporting cast that makes the whole show work. The right pillows are crucial for maintaining proper alignment in your neck and shoulders, preventing stiffness and pain. Just like with mattresses, the best pillow for you depends on your sleeping position. And let’s not forget about protection. A high-quality mattress protector does more than just guard against spills; it keeps your mattress free from dust mites, allergens, and other irritants that can disrupt sleep, helping you breathe easier and rest more comfortably.

Fine-Tune Your Daily Routine

What you do during the day has a surprisingly big impact on how you sleep at night. Your body’s internal clock, or circadian rhythm, thrives on consistency. By creating routines and habits that support this natural cycle, you can pave the way for better sleep long before your head hits the pillow. This is about more than just having a bedtime; it’s about being mindful of your activities, stress levels, and even your napping habits throughout the day. Small, consistent adjustments to your daily life can lead to significant improvements in your sleep quality, helping you feel more in control of your rest.

What to Do When You Can't Fall Asleep

Staring at the ceiling while your mind races is incredibly frustrating. If you find yourself wide awake after 20 minutes of trying to sleep, the best thing you can do is get out of bed. Lying there stressing about not sleeping only creates a negative association with your bed. Instead, as the Mayo Clinic suggests, go to another room and do something relaxing, like reading a book or listening to calm music, until you feel genuinely tired. Then, head back to bed. This helps break the cycle of anxiety and teaches your brain that bed is for sleeping, not for worrying.

Calm a Racing Mind Before Bed

It’s hard to fall asleep when your brain is replaying the day’s events or making a to-do list for tomorrow. To avoid this, try to address your worries before you even get into bed. A great technique is to spend a few minutes writing down whatever is on your mind. Getting it all out on paper can feel like offloading a heavy weight, allowing you to set it aside until the morning. This simple act of "brain dumping" can clear your mental slate, making it much easier to relax and drift off to sleep without a thousand thoughts competing for your attention.

Journaling and Meditation Techniques

If a simple brain dump isn't enough, you might try more structured relaxation techniques. Guided meditation apps can walk you through breathing exercises and body scans designed to calm your nervous system. Another powerful tool is journaling. Instead of just listing worries, you could write down three things you're grateful for from the day. This shifts your focus toward positivity and contentment, creating a more peaceful mental state that’s conducive to sleep. Experiment with different methods to see what helps you unwind most effectively.

Rethink Your Napping Habits

A short power nap can be a great way to recharge, but long or late-afternoon naps can interfere with your nighttime sleep. If you need to nap, try to keep it to 20-30 minutes and do it earlier in the day. This can give you a quick burst of alertness without disrupting your internal clock. If you’re struggling with insomnia or poor sleep quality at night, you might want to try cutting out naps altogether to build up a stronger "sleep drive" for bedtime. Pay attention to how napping affects you and adjust accordingly.

Try Keeping a Sleep Diary

If you’re not sure what’s causing your sleep problems, a sleep diary can be an incredibly useful tool. For a week or two, keep track of when you go to bed, when you wake up, how long it takes you to fall asleep, and how many times you wake up during the night. Also, note factors like your caffeine intake, when you exercised, and what you ate for dinner. This can help you identify patterns and pinpoint specific habits that might be sabotaging your sleep, giving you a clear roadmap for what to change.

How Food and Drink Affect Your Sleep

What you consume in the hours leading up to bedtime can either set you up for a night of peaceful rest or a night of tossing and turning. Certain foods and drinks contain stimulants that can keep you awake, while others can disrupt your sleep cycles later in the night. Being mindful of not just what you eat and drink, but also when you consume it, is a critical part of good sleep hygiene. Understanding the science behind how different substances affect your body can empower you to make smarter choices that support, rather than sabotage, your sleep.

The Truth About Caffeine and Nicotine

It’s probably no surprise that caffeine can keep you up, but you might not realize just how long its effects can last. Caffeine is a stimulant that can stay in your system for hours, so that afternoon coffee could be the reason you’re staring at the ceiling at midnight. Nicotine is another stimulant that can disrupt sleep. According to the Mayo Clinic, both substances can make it harder to fall asleep and can lead to more fragmented rest. To be safe, try to avoid caffeine for at least six hours before bed and consider quitting smoking for your sleep and overall health.

Why That Nightcap Isn't Helping

While a glass of wine might make you feel drowsy and help you fall asleep faster, alcohol ultimately disrupts your sleep later in the night. As your body metabolizes the alcohol, it can interfere with your REM sleep, which is the most restorative stage. This is why you might find yourself waking up frequently in the second half of the night after drinking. While it might seem like a good sleep aid, that nightcap often does more harm than good, leaving you feeling tired and groggy the next day despite getting a full night's sleep.

Time Your Meals Right

Going to bed either starving or stuffed can be disruptive to sleep. A large meal right before bed can cause indigestion and make it difficult to get comfortable. On the other hand, going to bed hungry can cause your blood sugar to drop overnight, which might wake you up. The best approach is to have your last big meal two to three hours before you plan to go to sleep. If you get hungry later in the evening, a small, light snack like a banana or a handful of almonds is a much better choice.

The Bigger Picture: Sleep and Your Health

Getting good sleep isn't just about feeling energized the next day; it's a fundamental pillar of your long-term health, just as important as diet and exercise. Chronic sleep deprivation can have serious consequences, affecting everything from your immune system and cognitive function to your risk for chronic diseases. Understanding the profound connection between sleep and your overall well-being can be a powerful motivator to prioritize your rest. It’s not selfish to protect your sleep—it’s one of the most critical acts of self-care you can perform for your future self.

You're Not Alone in Your Sleep Struggles

If you’re having trouble sleeping, know that you are far from alone. Millions of people struggle with sleep issues, from occasional restless nights to chronic insomnia. It’s a common problem in our fast-paced, always-on world. The good news is that for many people, sleep can be improved with consistent lifestyle changes and better habits. Be patient with yourself as you try new strategies. It can take time to undo old patterns and build new ones, but every small step you take toward better sleep is a step toward better health.

The Health Risks of Not Getting Enough Sleep

The stakes for getting enough sleep are higher than you might think. Consistently missing out on quality rest isn't just about feeling tired; it can have serious, long-term health consequences. The Mayo Clinic notes that poor sleep is linked to a higher risk of significant health problems, including heart disease, obesity, and depression. It can weaken your immune system, impair your memory, and affect your judgment. Viewing sleep as a non-negotiable part of your health routine is essential for protecting yourself against these risks and living a healthier, more vibrant life.

When to Talk to a Doctor

While many sleep problems can be solved with lifestyle adjustments, sometimes there’s an underlying medical issue that needs to be addressed. If you consistently have trouble sleeping, experience loud snoring, or feel excessively tired during the day despite getting enough hours in bed, it’s a good idea to talk to your doctor. They can help rule out or diagnose sleep disorders like sleep apnea or restless legs syndrome. Don't hesitate to seek professional help. A doctor can provide a proper diagnosis and guide you toward effective treatments that can finally help you get the rest you need.

Frequently Asked Questions

How long will it take for these new habits to improve my sleep? There isn't a magic number, but consistency is everything. Think of it like starting a new fitness routine—you won't see results after one trip to the gym. Give your body at least a couple of weeks to adjust to a new sleep schedule or bedtime routine. The goal is to create a consistent pattern that your internal clock can learn to rely on, so be patient with the process and with yourself.

How do I know if my mattress is the problem or if it's just my habits? This is a great question. A good way to tell is to pay attention to how your body feels when you wake up. If you consistently wake up with stiffness, aches, or back pain that seems to fade as you move around, your mattress is a likely suspect. Other signs include visible sagging or lumps, or if you find you sleep much better in a different bed, like at a hotel. If you've been diligent with your sleep habits but still wake up feeling unrested, it's time to evaluate your mattress.

My partner and I have different sleep preferences. How can we agree on the right bedroom setup? This is a common challenge, and it usually comes down to communication and compromise. For temperature, find a middle ground and use separate blankets of different weights. If one person is a light sleeper, a white noise machine can be a lifesaver for masking sounds. When it comes to the mattress itself, look for one with low motion transfer so you don't feel every toss and turn. It's all about finding solutions that allow both of you to get the rest you need.

I live in a small studio apartment. How can I create a "no-work zone" when my bedroom is also my office? When you can't create a physical boundary, you have to create a psychological one. At the end of your workday, completely shut down your computer and put away all your work materials in a drawer or box. If possible, use a small screen or room divider to visually block your desk from your bed. The simple act of tidying up your workspace and "closing" it for the night sends a powerful signal to your brain that it's time to switch from work mode to rest mode.

I feel overwhelmed by all these tips. What's the one single change I should start with? If you're feeling overwhelmed, start with your environment. Tonight, focus on making your bedroom as dark, quiet, and cool as you possibly can. Use blackout curtains or a sleep mask, turn on a fan or a white noise app, and lower the thermostat a degree or two. This is a simple, tangible change you can make right away that often has an immediate impact on sleep quality and can build your confidence to tackle other habits.

Key Takeaways

Start with Your Sleep Sanctuary: Before changing any habits, assess your physical environment. A supportive mattress tailored to your sleep style and a cool, dark, quiet bedroom are non-negotiable for quality rest.
Your Daytime Habits Shape Your Nighttime Sleep: Good sleep starts long before you get into bed. Regulate your body's internal clock by sticking to a consistent sleep schedule and creating a wind-down routine that helps you mentally switch off from the day.
Time Your Food and Drinks Carefully: What and when you consume things matters. Avoid stimulants like caffeine and alcohol in the hours before bedtime, as they can interfere with your sleep cycles, and finish large meals a few hours early to prevent discomfort.