Better night’s sleep: Tips and strategies for restful sleep
Medically reviewed by Dr. Betsy Koickel, MD on September 23rd, 2025.
A good night’s sleep is one of the best things you can do for your health, yet many of us neglect this important habit. If you are struggling to get enough quality sleep, here are our best sleep tips to help you get the rest you need.
Understanding the importance of sleep quality
Sleep quality is more than just hitting the right number of hours of sleep; it is also about how restful and restorative your sleep is. High-quality sleep allows the body to repair damaged tissues, regulate hormones and strengthen the immune system. It is also essential for memory, focus and emotional well-being.
When you are tired, this also impacts other health goals. For example, if you are tired, you are more likely to skip your workout or crave high-sugar foods to stay awake. Long-term poor sleep increases your risk for developing chronic health conditions like heart disease and diabetes.
This means that prioritizing both the duration and quality of your sleep is an essential habit for long-term health, productivity and overall well-being.
Common sleep disrupters and how to address them
If you want to learn how to get a better night’s sleep, it is important to address common sleep disrupters. Here are some common sleep disruptors and how to address them.
Creating a sleep-friendly environment
For a better night’s sleep, the first step is to create an environment that encourages good sleep. This will include:
- Avoid alcohol, nicotine and other stimulants
- Cut off caffeine before noon
- Invest in a quality mattress, bedsheets and pillows
- Keep your bedroom dark, use blackout curtains or an eye mask
- Keep pets and children out of the bedroom
- Limit noise by using earplugs or a white noise machine
- Maintain a bedroom temperature around 65°F
- Remove all electronics from the bedroom, including televisions, phones and laptops
Establishing healthy sleep routines
Once your bedroom is set up for a better night’s sleep, establishing a routine is one of the best tips to sleep better at night. A routine means going to sleep and waking up at the same time every day (even weekends).
But a sleep routine is also what you do in the hour or two before bed. Your bedtime routine should be relaxing and signal to your body that it’s time for sleep.
While this can vary based on your personal preferences, a few things that can help include dimming the lights, sipping warm tea, reading a calming book, or doing gentle stretching. The goal is to signal to your body that it is time to go to sleep.
Seasonal tips for better sleep
Changes in the season mean daylight savings time, which can throw off your body’s natural circadian rhythm. The time change can make it harder to fall asleep or wake up on schedule.
To ease the transition, start adjusting your bedtime and wake time by 15–30 minutes a few days before the change so your body can adapt. This is the time to really focus on keeping a consistent routine by going to bed and waking up at the same time. Morning sunlight can also help reset your internal clock.
When to seek professional help for sleep issues
If you have tried all the tips for how to get a better night’s sleep but are still not getting the rest you need, it might be time to seek professional help. Chronic problems such as loud snoring, gasping for air during sleep, underlying infections or ongoing insomnia may be a sign of health conditions like sleep apnea that disrupt sleep.
Talking with a healthcare provider can help identify the cause and guide you toward effective treatment.
FAQs
Here are some frequently asked questions about how to sleep better at night.
What are the key factors that contribute to a good night’s sleep?
The key factors that contribute to a better night’s sleep include maintaining a consistent sleep schedule, creating a restful environment, managing stress and avoiding stimulants like caffeine or screens before bed.
How can I improve my sleep environment?
You can improve your sleep environment by keeping your bedroom cool, dark and quiet, investing in a supportive mattress and pillows and removing electronic devices.
What are some effective bedtime routines to promote better sleep?
Effective bedtime routines include dimming lights, reading or meditating and avoiding heavy meals or screen time an hour before bed to help signal your body it’s time to sleep.
How does the changing season affect sleep, and what can I do about it?
The changing season can affect sleep by altering light exposure, temperature and allergies, which can impact sleep patterns.
When should I consult a healthcare professional about sleep problems?
You should consult a healthcare professional about sleep problems if you experience ongoing insomnia, excessive daytime fatigue or loud snoring at night.
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