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8 Tricks For A Better Night Sleep – Proven Methods For Deeper, More Restful Sleep


Quality sleep is the foundation for optimal health, focus, mood, and energy levels. But insufficient or disrupted sleep is a common problem affecting over 30% of adults. The good news is there are research-backed techniques you can implement to promote sound, restful sleep naturally.

Tips And Tricks For A Better Night’s Sleep

We all know how important a good night’s sleep is, but sometimes it can be hard to get the rest we need. Luckily, there are a few tricks we can use to help us get a better night’s sleep. In this blog post, we’ll share 8 of those tricks with you.

Proven Methods For Deeper, More Restful Sleep

1. Optimize Your Sleep Environment

An ideal sleep environment primes your body for rest. Recommended strategies include:

  • Maintain a cool room temperature between 60-75°F. Extremes disrupt sleep.
  • Achieve complete darkness using blackout curtains. Melatonin release depends on darkness.
  • Minimize noise disturbances with a white noise machine or earplugs if needed. 
  • Invest in a comfortable, supportive mattress and pillow suited to your sleep position.

2. Follow A Regular Sleep Schedule 

Go to bed and wake up at the same time daily to program your circadian rhythm for consistent timed sleep. Make gradual 15-minute adjustments to prevent an abrupt difficult transition period.

3. Limit Technology Before Bed 

TV, laptop, and phone screens emit blue light that suppresses melatonin secretion. Avoid screen exposure for at least 1 hour before bedtime. Charge devices outside the bedroom too.

4. Be Active During the Day

Getting regular exercise helps promote deeper sleep, but finish workouts at least 3 hours before bed to allow cooling down. Walking and yoga are soothing options before bed.

5. Establish A Soothing Routine

Transition to sleep by adopting relaxing activities before bed every night like reading, gentle stretches, meditation, soft music, chamomile tea, and dim lighting to unwind.

6. Write Down Worries

Jot down a brain dump of intrusive thoughts and things to do tomorrow on paper. This clears your mind for sleep rather than ruminating in bed. Set worries aside until morning. 

7. Avoid Stimulants in the Evening

Limit caffeine, heavy meals, alcohol, and nicotine for 3-4 hours before bed, as these can negatively impact sleep quality and duration. Stick to sleep-friendly snacks like nuts, and crackers.

8. Seek Cognitive Behavioral Therapy for Insomnia  

If poor sleep persists despite lifestyle changes, CBT-I helps alter unhelpful thoughts/behaviors impairing sleep through proven counseling techniques.


Implementing even a couple of these science-backed tips can significantly upgrade your sleep for big gains in health, energy, and mood. Prioritize rest – your overall well-being depends on it.


1. How many hours of sleep do adults need nightly?

Most adults need 7-9 hours per night. Under 7 is associated with impaired function and health risks. 

2. What’s the ideal room temperature for sleeping?

Around 65°F is optimal, but up to 75°F generally works since body temperature drops at night.

3. Is reading before bed a good sleep habit? 

Yes, reading a book instead of screens is recommended to wind down before bedtime.  

4. Should I exercise before bed or only in the mornings?

Finish exercises at least 3 hours before bed to allow your body temperature to lower again.

5. Is melatonin safe to improve sleep?

When used occasionally and correctly, melatonin is generally safe to re-regulate circadian rhythms. Seek medical advice first.

In summary, take time to optimize your sleep setup, and bedtime habits and address any underlying medical issues keeping you up. Your rest and health are worth it.

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Dr. Harold Gojiberry is not just your ordinary General Practitioner; he is a compassionate healthcare provider with a deep commitment to patient well-being and a passion for literature. With extensive medical knowledge and experience, Dr. Gojiberry has made a significant impact in the field of healthcare, particularly in the area of liver diseases and viral hepatitis.

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