Tips For Better Sleep, From The Experts

Medically reviewed by Paige Henry, LMSW, J.D.
Updated October 18, 2024by BetterHelp Editorial Team

You may have heard that getting the proper amount of sleep is vital to your health and that you might have a more difficult time functioning without it. You may wonder why that is and what you can do to ensure you get the sleep you need. Reviewing what the experts say about sleep and sleep hygiene may help you incorporate healthier sleep skills into your life. 

This article will explore expert advice that may help you fall asleep faster, improve your sleep habits, and address issues that affect your sleep quality. We’ll also highlight resources for individuals who would like to work with a mental health professional to address concerns related to sleep problems. 

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Why is sleep important?

Sleeping well is one of the most essential aspects of health, according to studies. When you sleep, your body goes through essential processes to repair damage and restore your systems. Sleep has positive mental and physical health impacts and can also positively impact your relationships.

When you struggle to fall asleep, stay asleep, or sleep well, you might notice a build-up of distressing symptoms. For example, if you cannot get proper sleep for a few days in a row, it may cause you to experience stress due to brain fog or exhaustion, which can lead to a weakened immune system

Causes of inadequate sleep

Below are some of the most common causes of difficulties with sleep, including insomnia, hypersomnia, and potential sleep disorders. 

Lifestyle challenges 

Some lifestyle challenges and behavioral choices may cause difficulty sleeping. The following challenges may impact the quality of your sleep:  

  • Long hours at work

  • Drinking too much caffeine

  • Prescription pills that affect how you sleep

  • Chronic pain

  • Health conditions 

Insomnia

Insomnia is a sleep condition that results in a person being unable to get the sleep they need regularly. Some people may live with this sleep disorder for weeks, months, or years. Insomnia can also involve waking early, waking up multiple times during the night, or struggling to sleep at certain hours but sleeping well during the day. 

Insomnia often leads to sleep deprivation by preventing individuals from obtaining the quality sleep needed for optimal physical and mental health.

Sleep apnea

Sleep apnea is another severe sleep disorder. People living with this condition experience periods during their sleep cycle where they stop breathing. Their airways can become blocked, which can be dangerous. Treatment for sleep apnea may include wearing a mask while you sleep to ensure oxygen is flowing. Untreated sleep apnea can cause fatigue during the day, snoring, or inadequate sleep. Contact your primary care physician for support if you believe you're experiencing a sleep disorder.

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Tips for better sleep

Achieving healthy sleep involves several key practices, such as maintaining a consistent bedtime and creating a sleep-conducive environment. Using white noise can help mask disruptive sounds while keeping the bedroom cool aids in controlling body temperature for optimal rest. 

It's important to avoid stimulating activities, including using electronic devices and consuming caffeine, for a couple of hours before bed. For issues related to sleep and sex or if persistent sleep problems occur, it's essential to consult with a healthcare professional who can provide medical advice, diagnosis, or treatment tailored to your specific needs.

You can take multiple steps to potentially sleep better at night, including the following. 

Stick to a schedule 

It may be beneficial to stick to the same bedtime each night. Having a sleep schedule can alert your body of the time you generally fall asleep to allow you to start feeling tired each night. In addition, it may help you have more time in the day to get tasks done.

Maintaining regular sleep and wake times promotes healthy sleep patterns, enhances overall well-being, and helps develop a consistent circadian rhythm. 

Don't take naps 

Try to avoid taking naps as much as you can when you are trying to align your sleeping habits. Otherwise, you may get the sleep you need at the wrong time of the day, making it difficult to fall asleep at night. 

Give yourself time 

Try to give yourself enough time to sleep. It may seem like sleep isn't as important as other tasks. However, spend an hour or so before bed getting ready to sleep by setting up your environment. Since a lack of sleep can negatively impact your health, spending an hour lying in bed, ready to sleep, may be healthier than spending an hour before bed using your phone. 

Limit stimulants 

Try to consume stimulants in moderation during the day and not before bed. Sources of caffeine like coffee and tea can keep you awake and make sleeping difficult. In addition, sodas or sugary foods can also have a stimulant effect.  

Turn off devices 

Try to stay away from devices and television for at least an hour before you intend to go to bed. Taking a break gives your body time to adjust to the quiet and darkness. In addition, electronics often have a blue light that can keep your brain activated and reduce your chances of falling asleep. 

Exercise 

Adopting an exercise routine may also help you take control of your sleep cycle. Exercising can help you clear your mind and give you a chance to burn off nervous energy. However, try not to exercise excessively before bed, as exercising too much can have the opposite impact. 

Watch what you eat 

Eating a balanced diet can be one way to start a healthy sleep routine. When you are eating the right foods, you might be less likely to experience heartburn or distressing gastrointestinal symptoms. 

Ensure physical health 

In some cases, physical pain may keep you from getting the sleep you need. If you are up at night with joint, back, or body pain, visit your doctor to discuss treatment options. 

Sleep in a cool environment 

Try to fall asleep in a cool environment or with a fan on so you aren't sweating when you sleep. Feeling too hot can interrupt your sleep cycle and leave you feeling uncomfortable. In contrast, if you're feeling cold while you sleep, having extra blankets can keep you warm while your environment stays cold.  

Practice relaxation techniques 

Relax during the day and before bed to reduce stress's impact on your sleep schedule. Stress may keep many people awake at night if paired with worrying, rumination, or racing thoughts. To relax, try to indulge in a warm bath, hug your pet, or spend time reading to calm your mind. 

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Seek help

If you have tried every sleep hygiene tip you've read and are still unable to find relief and proper sleep, enlisting a professional's support may be beneficial. Before meeting with a therapist, contact a doctor for a sleep evaluation. You may be experiencing a sleep disorder, so your doctor may suggest you try a sleep study first. Afterward, you might also benefit from talking to a therapist. 

There are multiple options for psychotherapy, including online services. Licensed therapists through online platforms like BetterHelp are qualified to offer the same types of therapy as in-person therapists. They may also be able to help you come up with better sleeping strategies. In 2019, the International Journal of Environmental Research and Public Health published a study explaining how shift workers could relieve their insomnia and other sleep issues by using online therapy. 

With an online therapy platform, you may also receive a cost-effective plan and flexible scheduling abilities to ensure you can meet your needs while receiving quality care. Many people can choose between phone, video, or live chat sessions with their therapist and get matched with a provider within 48 hours of signing up. 

Takeaway

If you are struggling to sleep, there are multiple ways that you may be able to make positive changes. After working through your physical health concerns with a doctor, you might benefit from talking to a therapist to ensure your mental health. Additionally, there are many changes you can make in your routine that constitute sleep hygiene, which has been studied by many doctors and psychologists over time. 

Healthy sleep can often be adequately addressed when it is considered a priority. Be patient with yourself and learn as you go. The more you make your sleep routine a habit, the more it may feel natural to practice. If you want help creating a routine, contact a therapist for further guidance.

Learn the impacts of sleep deprivation
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