11 Science-Based Ways To Get Good Sleep

Most people know that quality sleep is an important part of overall health, but many often struggle with falling or staying asleep. In fact, it’s estimated that one in three US adults do not regularly get the amount of uninterrupted sleep they need to promote good health. 

If you’re someone who experiences sleep issues from time to time or frequently, you may benefit from learning about sleep hygiene—that is, how you arrange your sleep environment and the behaviors you engage in related to rest. Though there are many pills and products out there that claim to help, researchers have identified a variety of free, simple methods you can try to improve the duration and quality of your rest.

This article explores the health concerns associated with poor sleep and helpful tips to help you fall asleep quickly, get a good night’s sleep, control your circadian rhythm, and improve your sleep quality if you experience sleep disorders like sleep apnea. We’ve also highlighted resources for individuals who would like to learn more about how mental health care can improve sleep concerns and related symptoms.

Why good sleep is important

No one likes to feel tired or groggy when trying to go about their day, but there are many other reasons getting good sleep regularly is important. Failing to get the recommended minimum hours of quality sleep each night (between seven and nine for most adults) can result in short-term effects on:

• Cognitive performance. Research suggests that peak cognitive performance is associated with a minimum of seven hours of sleep and that it declines measurably after any less—resulting in decreased abilities related to attention, memory, thinking, and reaction time. 

• Mood. A 2019 study suggests that poor sleep quality is associated with an increase in negative moods such as irritability and sadness and a decrease in positive moods.

• Health. A lack of quality sleep can affect the functioning of the immune system. In the shorter term, this can make a person more prone to infections like colds, and it can slow the metabolism and exacerbate breathing problems too. It can also affect mental health, increasing perceived stress and the risk of depression.

11 tips for getting better sleep

As explained above, there are many reasons to work on getting better sleep—from improved daily mood and functioning to the promotion of better health long-term. If you’re having trouble getting enough good rest, the science-backed tips below may be worth trying.

1. Keep a consistent bedtime

Setting a regular bedtime and sticking to it could make it easier for you to fall asleep once your head hits the pillow, as researchers have uncovered links between an irregular sleep schedule and a variety of sleep difficulties. In contrast, people who go to bed and wake at roughly the same time each day may take less time to fall asleep and be less likely to feel sleepy the next day.

The reason likely has to do with the internal circadian “clock” your body uses to time its patterns of sleep and wakefulness. When you change your bedtime, your body has to adjust to the new schedule. That process takes time, which is why the phenomenon of jet lag is so well-known among travelers—and why frequently altering your sleep schedule can cause problems, too.

2. Try not to procrastinate

When your chosen bedtime rolls around, it’s generally best to respect it. If you delay sleep with activities like watching TV or scrolling social media in bed, you may miss your target bedtime. Plus, doing things other than sleeping and having sex in your bed or bedroom, experts suggest, may work against you. Reserving your bed for these two activities may only help you build a strong mental association for your brain between that space and the act of rest.

3. Avoid screens before bed

Closing your computer or putting your phone down and climbing right into bed may not be the best approach for restful sleep. A 2020 study suggests that higher usage of mobile devices was associated with less time sleeping and decreased sleep quality. While researchers are still examining the question of how long before bed we should be avoiding screen use, a good rule of thumb seems to be at least an hour or two. Also consider another study that indicates that avoiding screens after 9pm may be associated with more sleep and increased daytime wakefulness in adolescents. 

4. Get some exercise

Getting your blood pumping during the day may make it easier to sleep soundly at night. One comprehensive meta-analysis of the research on sleep and exercise suggests that there is robust evidence for improved sleep in middle-aged and older adults who engaged in regular physical exercise. The results were less conclusive for children, adolescents, and young adults, but there are still many studies indicating positive effects. Note, however, that some sources suggest that working out too closely to bedtime may interfere with sleeping patterns.

5. Avoid caffeine in the afternoon and evening

You’ve likely heard that it’s best to avoid drinking coffee or other caffeinated drinks “too close to bedtime,” but that phrasing can make it sound like all you need to do is skip the after-dinner espresso. In actuality, current research indicates that caffeine consumption as many as 8–9 hours before going to bed may decrease your total sleep time and limit the amount of deep, restful slumber you get. 

6. Limit nap duration

Those who are avoiding afternoon coffee drinking may want to try taking a short nap if they start to feel sleepy after lunchtime. According to sleep researchers, this isn’t a bad idea—as long as you’re napping the “right” way. Studies suggest that it may be best to limit yourself to a single nap of 20–30 minutes in the early afternoon. More than that might throw off your circadian rhythms and/or make you wake feeling groggy.

7. Limit alcohol use

Many people who have trouble getting enough sleep are also under a fair amount of stress, which may lead some to attempt to self-medicate for both issues with alcohol. While alcohol may seem to help you fall asleep more quickly, studies suggest it can actually decrease the amount of deep, restful sleep you get. In general, you may benefit from limiting alcohol to one (for women) or two (for men) drinks in the evening and to stop drinking entirely a few hours before bedtime.

8. Practice meditation

More and more people in recent years have adopted mindfulness meditation as a regular practice aimed at reducing stress and improving mental health. Evidence is accumulating to suggest that this ancient cultural and spiritual practice can offer a host of potentially positive effects—and improved sleep quality may be one of them. A systematic review of 18 different experimental trials indicates moderate support for the theory that meditation could help reduce sleep disturbances. This may be due to its ability to promote relaxation and reduce the effects of stress on the body.

Techniques for mindfulness meditation may vary, but they typically involve sitting in a relaxed posture and gently focusing your attention on your breathing or a simple mantra. If your attention starts to wander, most guides recommend gently redirecting it back to the object of focus without reacting to distracting thoughts. As little as 10–20 minutes of practice per day could be enough to create positive effects.

9. Sleep in a quiet, dark room

The human sleep cycle is based on a time before traffic noise and electric lighting, and as such, research indicates that less light and sound in your sleeping space may translate to deeper, more restful slumber. A few ideas for creating this type of space include sleep masks, blackout curtains, and a sound machine.

10. Get some morning sun

The circadian rhythms that control your rest and wakefulness respond strongly to light levels. However, many people in the modern world don’t get enough exposure to direct daylight, which can make it harder for the body to tell the difference between day and night. There’s actually experimental evidence that being exposed to more sunlight between 8–10am could help improve sleep quality.

If your schedule or the local weather conditions make it hard to get out in the sun enough, you could look into getting a lamp that mimics natural sunlight. Studies suggest that light therapy can be an effective way to treat certain kinds of sleep disorders, though it’s typically best to only engage in this type of treatment with the guidance of a healthcare professional.

11. Speak with a therapist

While sleep problems are sometimes related to the everyday distractions and stimulation of modern life, they could also spring from deeper emotional challenges. Chronic stress, anxiety, depression, post-traumatic stress disorder (PTSD), and other psychological difficulties can all interfere with your ability to get satisfying rest. A therapist may be able to help you address symptoms and develop healthier habits and coping mechanisms.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

If the stress of a busy schedule is contributing to your sleep troubles, you may be unsure if you can find the time to commute to and from a therapist’s office regularly. In a situation like this, online therapy can represent a more convenient alternative. With a platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging from the comfort of home or anywhere you have an internet connection. 

Research seems to support the effectiveness of online therapy, including for those who are experiencing sleep concerns. For example, a 2022 meta-analysis compared results from 54 different studies on the effectiveness of internet-delivered cognitive behavioral therapy for insomnia. Clients receiving this treatment showed improvements in several measures of sleep quality, including total amount of sleep, time needed to fall asleep, and nighttime waking. The authors concluded that this type of treatment may be “the optimal intervention for improving sleep duration and sleep efficiency.”