Key takeaways
- Caffeine, stress, irregular sleep schedules, or exposure to bright light at night can all reduce sleep quality.
- To improve sleep, try reducing caffeine intake, dimming the lights 1 to 2 hours before bed, following a restful bedtime routine, and exercising for at least 30 minutes during the day.
- If you continue to have trouble falling asleep, wake up frequently, or feel unrefreshed during the day, talk with a healthcare professional.
Getting enough good-quality sleep is essential for a person’s physical and mental health.
In this article, we look at tips and home remedies to get a better night’s sleep. We also cover when to see a doctor.
Caffeine is a stimulant that makes people feel more awake and alert. However, the effects can last hours and can significantly disrupt sleep. How long the effects last depends on the dosage.
For example, in a small 2025 study, researchers found that people can have 100 milligrams (mg) of caffeine up to 4 hours before bedtime without it affecting sleep. This is around the same amount as the average cup of coffee.
However, consuming 400 mg within 12 hours of bedtime increased the time to fall asleep and sleep fragmentation.
This effect was even more pronounced when participants consumed 400 mg within 8 hours of bedtime, even though they reported little effect. This suggests that caffeine can lower sleep quality without a person noticing.
Not everyone needs to quit caffeine entirely, but it may help to:
- push back caffeine intake to earlier in the day
- reduce the overall dosage, such as having one or two fewer cups of coffee or tea
- replace some caffeine sources with decaffeinated alternatives
The human body has a natural sleep-wake cycle. Sleeping and waking up at varying times may disrupt this cycle.
Where possible, people should try to stick to regular bedtimes and wake-up times, including at weekends.
It is important to make the bedroom a comfortable place to sleep. A person can do this by:
- using blackout curtains or blinds to ensure that the room is dark enough
- keeping the temperature slightly cool, between 65°F and 70°F (18.3°C to 21.1°C)
- removing devices that emit noise or light, or using an eye mask and earplugs if this is not possible
- using comfortable bedding and a supportive mattress
It can also help to have things to hand that a person might need during the night, such as a glass of water.
Creating a strong association between the bedroom and sleep may also help people sleep better. This involves using the bedroom only for sleeping and sex.
Avoid using the bedroom for work or hobbies, and try to keep it free of electronic devices, such as computers or TVs.
Feeling busy, stressed, or stimulated before bedtime can make it harder to fall asleep. To help the brain and body “switch off”, make time for winding down in the evening.
Many people find it helpful to have a relaxing bedtime routine. This could include activities such as:
- taking a hot bath or shower
- practicing meditation or gentle yoga
- reading a book
- listening to calming music or nature sounds
Light is one of the cues that regulates the body’s sleep-wake cycle. In the morning, sunlight helps people wake up. However, bright lights at night can interfere with sleep, including light from electronic devices.
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The authors of the 2022 paper recommend avoiding bright light for up to 3 hours before sleep whenever possible. Try dimming the lights and switching off devices during the bedtime routine – even 1 or 2 hours without light exposure may make a difference.
While too much light in the evening may have negative effects, daytime sunlight exposure can positively affect the sleep-wake cycle, helping regulate the circadian rhythm.
If getting natural sunlight is difficult, there are alternatives that can be beneficial as well. A
Regular exercise offers many health benefits, including better quality sleep. A 2023 review of past research found that regular, moderate-intensity exercise is linked to better sleep quality and can help people with sleep disorders, such as insomnia.
Try to exercise for at least
However, avoid strenuous physical activity within a few hours of going to bed, as this may have the opposite effect.
A 2021 study found that eating or drinking within 1 hour of bedtime increased the number of times people woke up after falling asleep. It also increased sleep duration.
While this may sound like a positive effect, the researchers theorize that longer sleep duration could be a way to compensate for more frequent awakenings, thereby increasing the need for sleep.
Where possible, it may help to avoid eating meals or drinking a lot of fluids in the hour before bedtime. If a person is hungry during this time, they can eat a light snack.
Although alcohol has a sedative effect that can help a person get to sleep, it can also disrupt sleep patterns and increase the likelihood of a person waking up in the middle of the night.
Drinking alcohol before bed may also increase the risk of insomnia, snoring, and sleep apnea, according to a 2019 review.
People who find it hard to get to sleep at night should try to avoid daytime napping, as this may make falling asleep at night more difficult.
If a person does need to nap, it is best to keep naps brief. Sleeping longer may allow the brain to enter deep sleep, which can cause grogginess if a person wakes up too soon.
If a person is having trouble falling asleep or wakes up in the night, they should avoid trying to force sleep or watching the clock. This may increase stress and frustration, making it harder to fall asleep.
Instead, try getting out of bed and doing something restful, such as reading. Avoid activities that involve screen use or are too stimulating. If a person naturally starts feeling tired again, they can try again.
Melatonin is a hormone that plays an essential role in regulating a person’s sleep-wake cycles. Melatonin is available as a dietary supplement, and many people take it to treat insomnia or jet lag.
However, it is advisable to speak with a doctor before taking melatonin, as it does have some risks. Scientists are still learning about the long-term effects of melatonin supplementation.
People who continue to have sleep difficulties despite changing their sleep habits should seek medical advice. Some signs to look out for include:
- having difficulty getting to sleep due to wakefulness or racing thoughts
- waking up frequently throughout the night
- relying on alcohol, sleeping pills, or other substances to get to sleep
- feeling tired or unrefreshed in the daytime
- loud snoring, choking, or gasping noises during sleep
A doctor can assess a person for sleep disorders and other conditions that can affect sleep. They can also advise on possible treatment options.
Getting enough sleep can improve a person’s energy levels, performance, safety, and overall health. Practicing good sleep hygiene and making certain lifestyle changes can help people get a better night’s sleep.
People who continue to have sleep difficulties despite improving their sleep habits should speak to a doctor.