6 proven tips to sleep better at night

Setting a regular sleep schedule helps to regulate your body's natural sleep-wake cycle, also known as your circadian rhythm. (Photo: Gregory Pappas via Unsplash)

While you sleep, your body repairs itself, collects memories, and improves your immune system, leaving you physically and mentally refreshed for the day ahead. For this reason, we have rounded up the top six proven tips to sleep better at night:

Set a regular sleep schedule 

This helps to regulate your body's natural sleep-wake cycle, also known as your circadian rhythm. Try to go to bed and wake up at the same time each day, even on weekends. This will help you fall asleep faster and sleep more deeply.

Create a relaxing bedtime routine 

This could include taking a calming bath, reading a book, listening to calm music, or doing some gentle stretches. Avoid screens for at least an hour before bed, as the blue light emitted from them can interfere with sleep.

Make sure your bedroom is dark and quiet

Darkness helps your body produce melatonin, a hormone that promotes sleep. Noise and light can disrupt your sleep, so use blackout curtains and earplugs if necessary.

Avoid caffeine and alcohol before bed

Caffeine is a stimulant that can stay in your system for many hours, making it difficult to fall asleep. Alcohol may make you feel drowsy at first, but it can disrupt your sleep later in the night.

Exercise, but not too close to bedtime

Exercise will help you fall asleep faster and sleep more deeply. However, avoid exercising within 3 hours of bedtime, as it can energise you and make it harder to fall asleep.

Relax before bed

If you have trouble quieting your mind, try relaxation techniques such as deep breathing, meditation, or muscle relaxation.