36 Scientifically Backed Tips to Sleep Better

A good night's sleep is a daily challenge for many people, but not with Zelesta's tips to sleep better. Do you ever wonder how to sleep better? We've summarised the best ways to improve your night's sleep in these 36 scientifically backed tips. This doesn't mean you have to apply all 36 tips at once – build your own perfect routine using tips for better sleep!

More sleep advice from sleep expert Robby Busscher?

1. Set an alarm to go to bed

One of the biggest health problems of our time is lack of sleep. The first in our list of tips to sleep well is to set an alarm at least 90 minutes before you want to go to sleep. Before sleep? Yes! If you're the kind of person who always goes to bed just a little too late, set a bedtime alarm.

2. Stop hitting snooze

A good night's sleep isn't just good for your health, it can also boost your productivity. Getting enough rest is key to a better life. You need a good sleep-promoting routine. And if you grab a few extra minutes each time by hitting snooze, that doesn't help your routine. So get up when your alarm goes off!

3. Go easy on alcohol before bed

Drinking before bed can make it harder to fall asleep. Alcohol is a diuretic, meaning it increases your body's water levels. This can lead to night sweats. It can also cause pauses in your oxygen intake, which can interrupt your sleep. Limit your alcohol intake to at least four hours before bedtime.

Alcohol before bed can also cause nightmares and vivid dreams. It also relaxes the muscles in your throat, which can lead to snoring

4. Put on a pair of socks

Having cold feet can negatively affect your sleep. Warming up your feet is a great addition to our list of tips to sleep better. Wearing socks in bed is an easy way to warm your feet before sleeping. Many studies show that socks help people sleep better. They also help relieve the symptoms of night sweats. On top of that, socks stimulate blood circulation, which has a positive effect on your night's sleep.

5. Keep your bedroom dark

A dark bedroom is also one of the best tips for a good night's sleep. Don't suddenly switch on the light, as this can disrupt your sleep cycle. It is advisable to let in a small amount of natural light so you can get up more easily in the morning.

6. Keep it cool

A dark and cool bedroom are two proven tips for a good night's sleep. Does your bedroom struggle to cool down? There are temperature controllers you can use to adjust the temperature in your room. Turn one on an hour before bed and you'll have a lovely cool room.

7. Switch off devices an hour before bed

The American National Sleep Foundation suggests – based on scientific research – that you switch off all electronic devices at least an hour before bedtime. Nowadays you get so many stimuli from your phone, TV, or computer that it can still affect your sleep even an hour after you last used it. It's also been proven that blue light has a negative effect on your sleep.

8. Cut off caffeine from the afternoon onwards

If you find it hard to get a good night's sleep, try cutting off caffeine from the afternoon onwards. This is one of the tips that definitely works for a good night's sleep. Caffeine is a substance that naturally occurs in many different drinks. Caffeine has a long half-life, which means it takes six hours for your body to process half of the caffeine you've consumed. This can be a problem for people who are very sensitive to caffeine.

Some experts recommend stopping caffeine from the afternoon onwards. According to Laura Cipullo, a registered dietitian, caffeine can disrupt your sleep and its quality. To prevent this, she recommends stopping caffeine from the afternoon, preferably from 2pm onwards. If you struggle to sleep but still love coffee, you can switch to decaffeinated coffee.

9. Exercise regularly

Studies have shown that regular (light) exercise can improve your sleep. It can also help reduce stress and improve your mental health, alongside the other health benefits exercise brings. Do watch the intensity of your evening workouts though: an intense workout can actually make it harder to sleep.

10. Don't exercise right before bedtime

Another note on exercise: don't work out right before bedtime. Even though you're tired after exercising, your body is still busy processing your workout. So always make sure there's enough time between exercise and bedtime. This is one of the tips that not many people think of, but it definitely helps you sleep well.

11. Don't eat heavy meals late in the evening

Heavy meals right before bedtime disrupt your digestion and sleep. Opt instead for light, protein-rich food with fibre, and avoid fat and sugar in the evening.

12. Paint your bedroom a calming colour

Choosing calming colours for your bedroom is essential if you want a restful night. The right colour can also set the mood for the room, promoting positive energy and encouraging restful sleep.

13. Don't stress about your sleep

A good night's sleep is important for our physical and mental health. Our busy schedules often deprive us of the quality sleep we need to function. Sleep problems often make people start worrying: "How can I sleep better?" might be running through your head. It sounds very simple, but don't stress about it. Worrying about sleep will affect your sleep even more, leaving you lying awake for hours. The role stress plays in our sleep quality is unfortunately still too often underestimated.

14. Keep the bedroom quiet

Noise can be a major distraction at night. So try to keep your bedroom quiet – one of the most important tips for better sleep. Sounds from a snoring partner, traffic noise, pets, or other sounds can all disrupt your sleep. You can also try masking these sounds with white noise.

15. Keep activities out of the bedroom

Avoid activities in the bedroom that can keep you awake. These include checking your email, playing on your phone, watching TV, browsing the web, and reading a book. By keeping these activities away from your bedroom, your bedtime routine will run a lot more smoothly – with fewer distractions.

16. No furry friends in bed

Many people who let their pet into the bedroom sleep poorly. This is because pets don't have the same sleep pattern as humans. As a result, they move around a lot more at night or show up in front of you early in the morning. If you let your pet into the bedroom, think about all the times your big friend has kept you awake.

17. Choose a suitable mattress

The mattress you choose also affects your sleep. A mattress that's too firm or too soft can make you feel uncomfortable while you sleep. Choose a mattress that supports you well and properly supports your spine. Also make sure you have good-quality bedding to ensure you stay comfortable all night long.

18. Nap wisely

A nap or power nap can help give you a boost of energy and alertness. The best time to nap is in the early afternoon. Make sure you don't sleep too long, as this can harm your night's sleep. An important one on our list of tips for good sleep!

19. Try separate blankets in a shared bed

Using separate blankets in a shared bed can be a great way to improve your night's sleep while still keeping things cosy. This way, you both have freedom of movement and a duvet that suits each person's individual needs for a good night's sleep.

20. Stick to a consistent sleep schedule

A fixed sleep schedule is essential for your health and wellbeing. If you want to adjust your rhythm, there are a few effective steps you can take.

Start by choosing a fixed wake-up time, including on weekends. This helps your body build a natural rhythm. Do you find it hard to get up in the morning? Then gradually start going to bed a bit earlier. Set an alarm and try to resist the temptation to hit snooze — that actually disrupts your rhythm.

Your biological clock, which is controlled from the hypothalamus in your brain, responds to external cues such as daylight. By getting up and going to bed around the same time every day, you give your internal clock the chance to align itself properly. The more consistent you are, the easier it becomes to wake up feeling rested.

21. Visualise sleep

Using visualisation to improve sleep is a proven trick. The most popular method is to visualise a relaxing scene in as much detail as possible. It might sound a bit vague, but give it a try yourself.

22. Try yoga or other calming techniques

Practising yoga before bed can help you relax, calm your nervous system, and get a good night's sleep. It can also help relieve muscle tension. There are various types of yoga, each with its own benefits.

23. Do breathing exercises

Not a fan of yoga? No problem. Simple breathing exercises can help you relax before bed just as well — and they can even improve the quality of your sleep. Many people have been using these techniques for centuries, especially within Eastern traditions.

A basic technique is deep breathing through your nose. Place one hand on your chest and the other on your belly. With good, deep breathing, it's mainly your belly that moves — not your chest. Then try holding your breath for about seven seconds before exhaling slowly.

Another popular method is box breathing or 4x4 breathing. Here you breathe in for four seconds, hold for four seconds, breathe out for four seconds, and wait four seconds again before breathing in once more. Repeat this rhythm for a few minutes. You'll notice your mind and body settling down.

24. Try aromatherapy

Aromatherapy is a natural way to sleep better. By inhaling the scent of essential oils such as chamomile or lavender, you can calm your body and mind. Research shows that aromatherapy can reduce anxiety and improve sleep quality — even in intensive-care patients. Subtle scents from laundry perfume can also have a calming effect.

25. Take a warm bath

A warm bath relaxes your muscles and helps your body produce melatonin, the hormone that promotes drowsiness. Do drink a glass of water beforehand: it's better for your heart. Warm water can also help with congested airways and can lower blood pressure, contributing to a calm feeling before bed.

26. Practise progressive muscle relaxation

This technique involves briefly tensing muscle groups and then consciously relaxing them — from your feet to your face. You breathe in calmly while holding the tension (for about 10 seconds) and then release it. This helps reduce stress and prepares your body for sleep. Start with your legs and slowly work your way up.

27. Use your bed only for sleeping

Your bed should be a place of rest, so how can you sleep better? Avoid activities like watching TV or reading in bed, so your brain automatically associates your bed with sleep. This helps you fall asleep faster and more deeply.

28. Write your thoughts down

Worrying keeps you awake. By writing down what's on your mind, you clear your head and settle down more easily. You'll often notice during the day that you feel clearer and more productive too.

29. Get up if you can't sleep

Have you been lying awake for a while? Don't keep tossing and turning — get up and do something calming outside your bedroom. This might sound like a contradictory tip in our list of tips for a good night's sleep. However, this way you avoid associating your bed with frustration, and afterwards you can try falling asleep again with a fresh start.

30. Start your day with sunlight

Morning sunlight helps regulate your natural sleep-wake rhythm and stimulates the production of melatonin and serotonin, which contributes to better sleep and a better mood. So open your curtains right away or step outside for a fresh dose of daylight.

31. Tackle snoring

Snoring can disrupt your sleep and sometimes points to a condition such as sleep apnoea. Avoid alcohol before bed, try an anti-snoring aid, or consider earplugs for your partner. Does it persist? Consult a doctor.

32. Get tested for sleep apnoea

Do you snore a lot or often wake up tired? Then sleep apnoea could be the cause. This condition causes pauses in breathing during sleep and increases the risk of heart problems. A simple sleep test can provide clarity. Treatment with a CPAP device often provides quick relief.

33. Choose the right pillow

A good pillow supports your head and neck, and prevents stiff muscles or disrupted sleep. Do you sleep on your side? Then choose a firm pillow. For night sweats, cooling materials are ideal. Also pay attention to washability and a nice pillowcase.

34. Limit drinking before bed

Drinking too much before bed means you'll often need to use the bathroom during the night. Ideally, stop drinking two hours before bedtime. A small cup of warm water can help with a cold or relaxation, though.

35. Quit smoking

In your search for an answer to the question of how to sleep better, you might not think of the effect of smoking. Smoking disrupts your sleep, and when you quit you may sleep worse temporarily due to nicotine withdrawal. Still, it's worth it: in the long run you'll sleep more deeply and wake up more rested.

36. Consider therapy

Still struggling to sleep, even with these tips for good sleep? Then therapy can help. Your GP can refer you to a sleep coach or therapist. Some treatments are covered by insurance.

On your way to a better night's sleep

How can you sleep better? Well, with these tips! Hopefully these sleep tips help you on your way to a better night's sleep. Whether you were deliberately looking for tips to sleep better, or you happen to be reading this by chance: sleeping well is important for everyone, and these tips contribute to that. From relaxation techniques to smart choices around bedtime – with the right sleep tips and a bit of perseverance, you'll notice a difference in no time. Use Zelesta's better sleep tips and discover for yourself what works for you for a restful night!