8 Key Habits to Improve Your Sleep at Night

1. Engage in exercise earlier in the day—at least 90 minutes before bedtime.

Regular physical activity is essential not only for your overall health but also for improving sleep quality. The timing of your exercise matters too. Sarah Pace, an ACE-certified health coach and regional fitness manager at HealthFitness, advises wrapping up your workout at least 90 minutes before bedtime. This becomes even more important for early risers: 'Studies show that if you're an early riser, exercising too late can disrupt your sleep quality and duration,' she explains.

Research indicates that the timing of exercise can affect several sleep-related factors, such as melatonin levels, sleep architecture, body temperature, and heart rate. A 2015 study found that moderate exercise in the evening can elevate sympathetic nervous system activity. Other studies suggest that morning exercise supports healthy blood pressure regulation and better sleep quality, while another small study found that exercising 90 minutes before bedtime improved deep sleep.

2. Get exposure to natural morning light as soon as you wake up.

Light signals your brain to wake up. 'I recommend getting 30 minutes of sunlight within the first few hours after waking up to help align your body clock and enhance morning alertness,' says sleep expert Cheri D. Mah, MD, MS. Sunlight plays a key role in regulating your circadian rhythm, the 24-hour sleep-wake cycle which is primarily controlled by the presence of light and darkness (this is also why sleeping in complete darkness is so important). If morning sunlight isn’t possible, spending 30 minutes outside at a different time during the day can still help improve your sleep at night.

3. Avoid drinking caffeine in the afternoon and evening.

Just a heads up, caffeine can stay in your system for up to nine hours, according to the National Institutes of Health. While it may seem obvious to cut back on caffeine in the afternoon and evening for better sleep, there’s scientific reasoning behind it that could convince you to skip those late-afternoon sodas or after-dinner espressos. Pace explains that caffeine interferes with your sleep-enhancing adenosine receptors, and 'if consumed too late, these receptors won’t get the signal that it’s time to sleep until well after your bedtime,' she says.

If you struggle to fall asleep at night and suspect your caffeine consumption might be the culprit, consider your usual (or ideal) bedtime, then work backward: stop having caffeine at least nine or ten hours before bedtime (or twelve hours if you're particularly sensitive to it). For those with moderate caffeine tolerance, another study in the Journal of Clinical Sleep Medicine found that halting caffeine intake six hours before sleep was effective in minimizing its negative impact on sleep.

4. Get up at the same time each day.

Before you panic about waking up early on your days off, think about the long-term advantages of maintaining a consistent wake-up time. 'I recommend waking up at the same time every day, even on weekends, because a stable sleep schedule is essential for healthy sleep,' says Dr. Mah. She adds that varying wake-up times between weekdays and weekends leads to social jet lag, causing disruptions in your circadian rhythm that feel similar to the effects of travel jet lag.

5. Limit naps and avoid taking them too late in the day.

The debate over whether naps are beneficial has been ongoing for a long time. Dr. Mah recommends naps lasting between 20 to 30 minutes, a guideline echoed by most healthy napping advice. She adds that napping for a longer period can lead you into deeper stages of sleep, which may leave you feeling groggy upon waking. Consider your nap as a brief break in your day. An occasional quick nap can refresh your mind and body, especially on days when you're feeling drained. However, if you find yourself needing a nap most days, it could be a sign of inadequate sleep at night, and you may want to address any underlying sleep issues.

6. Take stress breaks throughout the day.

Nearly everyone has encountered difficulty sleeping when under stress. The American Psychological Association confirms that stress is significantly affecting the sleep of Americans. The long-term goal should be to alleviate chronic stress through strategies that work for you and your unique lifestyle. In the short term, it's essential to take breaks throughout the day and use quick stress-relieving techniques such as deep breathing, exercising, and journaling. For instance, the 4-7-8 breathing method can help calm your nervous system. Inhale through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight. Repeat two or three times as needed.

7. Eat with sleep in mind.

It’s clear that maintaining a well-balanced diet rich in nutritious foods can enhance your sleep quality. This includes choosing foods that promote healthy sleep and avoiding foods that can disrupt it or have negative effects on your rest.

Caffeinated products like chocolate, coffee, and some teas can interfere with restful sleep later on. Spicy foods may lead to heartburn or indigestion for some people, making it harder to fall asleep. Foods high in fat or sugar can also disrupt sleep since your body has to work harder to process them. Instead, opt for sleep-enhancing foods like cherries, milk, kiwis, and almonds, which are rich in melatonin, magnesium, and tryptophan—nutrients that help promote relaxation and won't keep you awake.

8. Reduce your alcohol intake.

The 'nightcap' myth is real. While another glass of red wine may help you fall asleep initially, the sleep it provides is often shallow and poor in quality. Alcohol disrupts REM sleep, which is the deepest and most restorative stage, crucial for feeling refreshed the next day and for processing emotions, memories, and information. The Sleep Foundation notes that alcohol use disorder is commonly linked to insomnia symptoms, and even one drink can worsen conditions like sleep apnea.