Getting good sleep isn't just about how many hours you're in bed. The quality of your sleep matters, too.
Whether you keep score with a sleep-tracking device or just note how rested you feel each morning, a few simple changes to your daily habits may help improve your sleep. More importantly, they can help you wake up feeling more refreshed and ready for the day.
Stick to a schedule
Going to bed and waking up around the same time every day helps your body know when it's time to sleep and when it's time to be awake.
Try to keep your bedtime and wake-up time fairly consistent, even on weekends. You don't have to be exact down to the minute, but large swings in your schedule can make it harder to get quality sleep.
Give yourself enough time to sleep
“Most adults need at least 7 solid hours of sleep each night,” says Sameh G. Aziz, MD, a sleep specialist at Carilion Clinic. “Sleep is crucial to overall wellbeing. Consistently not getting enough sleep puts us at risk for many different conditions, from heart disease to depression and anxiety.”
If you're regularly cutting your sleep short, there's a good chance your sleep score (and your health) will reflect it. Give yourself enough time in bed to get the sleep your body needs.
Create a wind-down routine
Your brain doesn't always switch from "go" to "sleep" the moment your head hits the pillow. A relaxing routine can help signal that it's time to slow down. About 30 minutes before bed, try:
- Taking a warm shower or bath
- Reading a book
- Doing some gentle stretching
- Dimming the lights
- Putting away work and other stressful tasks
Try to do the same relaxing activities each night so they become part of your normal bedtime routine.
Take a break from your phone
Scrolling through your phone in bed can make it harder to wind down—especially if you're looking at stressful news, answering work messages, or getting pulled into social media. The light from electronic devices can also affect your body's natural sleep-wake signals.
If possible, put your phone away about 30 minutes before bed. If you use your phone as an alarm, consider keeping it across the room so you're less tempted to check it during the night (and hit snooze in the morning!).
Make your bedroom sleep-friendly
Your bedroom should be comfortable, quiet, and dark enough to help you sleep. Try:
- Keeping the room cool
- Using blackout curtains or an eye mask if there's too much light
- Using a fan, white noise machine, or another source of consistent background noise if you live in a loud environment
- Choosing a mattress and pillows that are comfortable for you
- Keeping your bedroom primarily for sleep and relaxation
Watch your caffeine
That afternoon cup of coffee may seem harmless, but caffeine can stay in your system for several hours. If you're having trouble falling asleep or staying asleep, try limiting caffeine later in the day. Remember that caffeine can also be found in tea, energy drinks, chocolate, and some medications.
Be careful with alcohol before bed
A drink may make you feel sleepy at first, but alcohol can interfere with sleep later in the night. It can lead to more fragmented sleep and may affect how rested you feel the next day.
If you're trying to improve your sleep, pay attention to whether drinking alcohol in the evening affects your sleep score or how you feel the next morning.
Get regular exercise
Regular physical activity can help you sleep better. Even a daily walk can be beneficial.
If vigorous workouts close to bedtime leave you feeling energized rather than relaxed, move them to earlier in the day. Or, try something more calming like yoga instead.
Get some sunshine during the day
Your body has an internal clock that helps regulate when you feel awake and when you feel sleepy. Getting natural light during the day (particularly in the morning) can help support a healthy sleep-wake rhythm.
Try getting outside for a walk, drinking your morning coffee on the porch, or just spending some time near a window during the day.
Don’t rely on melatonin or other supplements
These may help with occasional sleep trouble, but research hasn't consistently shown that supplements can treat ongoing insomnia or improve overall sleep quality.
Remember that “natural” doesn’t always mean safe. Supplements can cause side effects, interact with medications, and vary in quality and dosage. Always talk with your doctor before starting a sleep supplement.
Don't obsess over the number
If you use a sleep tracking device, your sleep score can be helpful, but it isn't the final word on your sleep quality.
“Sleep trackers estimate sleep using information like movement and heart rate. They don't directly measure brain activity the way a sleep study does. So your device may not always accurately determine your different stages of sleep or sleep quality,” explains Dr. Aziz.
Instead of focusing on one night's score, look for patterns over time. For example, you may notice that your sleep score is consistently lower when you drink alcohol, go to bed later, or use your phone in bed. Those patterns can give you useful clues about your own sleep habits.
When to talk to a doctor about your sleep
If you're consistently tired during the day despite getting enough time in bed, or you're having ongoing trouble falling or staying asleep, talk with your doctor. This is especially important if you regularly:
- Snore loudly
- Wake up gasping or choking
- Stop breathing during sleep, according to a bed partner
- Have morning headaches
- Fall asleep unintentionally during the day
- Have significant trouble staying awake while driving or doing other activities
These can be signs of a sleep disorder that may need further evaluation.
If you have questions or concerns about your sleep, reach out to your primary care doctor.
