Do you keep tossing and turning in your bed till morning? You are not alone. In America alone, almost 70 million people suffer from a sleep disorder, and insomnia is the most common issue.

If you have been experiencing sleeplessness for some time, you will be aware of how it affects the quality of your life.

The culprit of insomnia can vary. Experts point out that high stress, going through major life changes, travel, family responsibilities, taking long naps in the afternoon, ill health, etc., can cause sleeplessness.

Here are some tips you can start following to encourage better sleep.

1. Expose Yourself to Sunlight or Bright Light

A study conducted in people suffering from insomnia found out that exposing them to bright light during the day made them sleep better and longer. These people also feel asleep faster. The time was reduced by 83%.

In another study, where older adults were exposed to bright light for two hours, they slept two hours longer than before, and their sleep efficiency was increased by 80%.

2. Don’t Consume Caffeine a Few Hours Before Bedtime

Caffeine is known to stimulate your nervous system. Thus, if you consume it late in the day, it may prevent your body from relaxing at night.

In one study, it was found that consuming caffeine up to 6 hours prior to sleep time negatively affected sleep quality. It is because caffeine stays high in your blood for 6 to 8 hours. Refrain from consuming caffeine after 3 to 4 p.m. to have better sleep quality.

3. Avoid Taking Long Naps in the Afternoon

If you are among those who take long naps in the day time, studies say that it can reduce the quality of sleep you get during the night.

In a study, it was revealed that people who took daytime naps remain sleepier during the day.

Yet in a different study conducted in healthy adults, it was found that taking longer naps had a negative impact on health and worsened sleep quality. However, taking a thirty minutes nap or less was able to improve daytime brain function.

4. Sleep and Wake at the Same Timing Every Day

If you have the habit of sleeping or waking up at irregular hours, it could be hampering your sleep quality.

A study pointed out that people who maintained irregular sleeping patterns reported poor sleep.

Other studies say that sleeping at irregular timings can change your circadian rhythm and melatonin levels, which sends signals to your brain to sleep.

5. Skip Alcohol before Bedtime

Do you usually drink a couple of drinks at night? It may be hampering your sleep and hormones.

Studies point out that people who drink alcohol suffer from sleep apnea. They have disrupted sleep patterns and also snore while they sleep.

Researchers also say that alcohol alters nocturnal melatonin production, which is essential for your body’s circadian rhythm.

Yet, in another study, it was revealed that consuming alcohol at night reduced the natural nocturnal elevations in human growth hormone (HGH), which helps in your circadian rhythm.

6. Optimize your Bedroom Setting

By optimizing your bedroom setting, you may be able to get better sleep. Try setting your temperature right, reduce noise, blind out external lights, and arrange your furniture neatly.

Several studies reveal that external noise is responsible for poor sleep quality, and it may even cause health issues in the long-term.

In one study conducted on new parents, around 50% were able to have better sleep quality when noise and light were eliminated.

Moreover, you can even consider mood board interior design if you plan to refurbish your home.

7. Don’t Wait Until Night Time to Eat

If you have the habit of eating late at night, studies say that it may reduce your sleep quality and also the natural release of HGH and melatonin. Refrain from eating a large meal before going to sleep.

There is proof that what you eat before you sleep can affect the quality of your sleep as well.

A study found out that eating a high carb meal, four hours prior to bedtime made participants fall asleep faster.

8. Relax and Unwind in the Evening

Do whatever it takes to feel relaxed and wind down in the evening. Activities such as taking a relaxing massage, listening to soothing music, taking a relaxing bath, mediation, and so on can help you sleep better.

In one study, where sixty-nine patients who were ill were given a 6-minute relaxing back massage, their sleep quality improved.

Another study revealed that taking a hot bath 90 minutes prior to bedtime improved sleep quality and helped people get sound sleep.

9. Consider Getting a More Comfortable Bed, Mattress, and Pillow

In a study where participants were made to sleep on a new mattress for 28 days, they reported reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. They also reported improved sleep quality by 60%.

10. Exercise but not Prior to Sleep Time

Exercise is scientifically proven to enhance your sleep and health.

Researchers say that exercise can improve all aspects of sleep and lessen symptoms of insomnia.

In a study conducted in older adults, it was found that exercising nearly halved the time it took to fall asleep. They also got forty one more minutes of sleep at night.

There is also proof that people with chronic insomnia were able to get increased sleep time by as much as 18% after they exercised before bed.


Having a good quality sleep is required for maintaining optimum health. Plus, you get mood swings, ugly eye bags, and easily lose concentration when you are deprived of sleep. What’s more? Poor quality sleep is linked to weight gain, depression, and poor performance at work.

By following the tips in the article, you will be able to enhance the quality of your sleep and have a better quality of life. Just ensure to follow them regularly to see positive results. These tips are better than taking sleeping pills, which may adversely affect your health.

Author Bio:

Richa Parmar is an architect and passionate in the field of designing & creativity. Presently, Richa works as a Senior Manager cum Architect Blogger at portal.