WE ALL NEED SLEEP TO MAINTAIN our physical and mental health and perform at our best.
So, it’s unsurprising that there’s no shortage of content out there about how to improve your sleep.
Unfortunately, so much of it repeats the same things you’ve heard a million times before: keep a consistent sleep/wake schedule, stop drinking caffeine later in the day, keep your room cold and dark, etc.
Those fundamentals matter – and if you’re not doing them yet, they’re worth implementing. But if you’ve already got the basics down and are looking for some lesser-known strategies to enhance your sleep, we’ve got you covered below.
What follows are 13 (45 in online article) fresher, research-backed tips for improving your sleep, drawn from Trick Yourself to Sleep: 222 Ways to Fall and Stay Asleep from the Science of Slumber by Kim Jones. Chances are, you’ll find at least a few that will help you fall asleep faster, stay asleep longer, and wake up feeling more rested.
Daytime activities that can improve sleep
While we typically think of what affects sleep largely in terms of what happens at night while in bed, the foundation of good sleep is built during your waking hours.
1. Exercise outside when you can
Research shows that outdoor exercise – even just 30 minutes of walking – helps people fall asleep faster and sleep more soundly than the same amount of indoor activity. Natural light exposure combined with fresh air and physical exertion creates a powerful sleep-promoting combination.
2. Create micro-transitions between work and home
Research has found that people who mentally carry work stress home sleep worse and wake more often. To prevent the grind from following you through the front door, build in a ‘micro-transition’ – an intentional ritual that helps you shift out of work mode and into domestic life.
Hit the gym on the way home, take a few minutes to meditate in the driveway, or change clothes as soon as you walk inside your abode.
3. Take a sundown stroll
You’ve probably heard that getting morning light regulates your circadian rhythm and improves sleep. But taking a walk when daylight is fading helps too. Researchers have discovered that an evening walk, particularly at dusk, significantly improves sleep quality in insomnia sufferers. Walking at sundown helps synchronize your body clock as natural light fades, preparing your system for sleep.
Nutrition and eating habits
What you eat – and when you eat it – can have a surprisingly strong effect on how well you sleep.
4. Implement a dinner curfew
Eating too close to bedtime redirects blood flow to your digestive system rather than allowing your core temperature to drop for sleep. Consider adopting time-restricted eating – confining meals to a 10-hour window (such as 9am to 7pm) – which studies show improves sleep quality and prevents middle-of-the-night digestive disturbances.
5. Stay hydrated
Mild dehydration is a common cause of nighttime awakening, whether from a dry throat or your body stirring to seek water. Maintain consistent hydration throughout the day, tapering off in the evening to minimize bathroom trips. The right balance will keep you comfortable through the night without interruptions.
Creating a sleep-friendly environment
The state of your bedroom can go a long way in promoting a good night’s sleep.
6. Wash your sheets weekly
According to the National Sleep Foundation, 73% of people report sleeping more comfortably on clean sheets. Beyond the psychological comfort, regular washing removes accumulated sweat, oils, skin cells, and dust mites that can disrupt sleep. Once-a-week washing is the sweet spot for most sleepers.
7. Sleep Scandinavian style
If sleeping in the same bed with your partner disrupts your sleep, it’s perfectly fine, and can actually be beneficial, to get separate beds. But if you’d rather not physically part, take a cue from Scandinavians and try using two single duvets instead of fighting over one shared covering. This approach eliminates the nightly tug-of-war and allows each person to select their preferred warmth level, significantly reducing sleep disruptions from temperature differences and blanket stealing.
Another option for separating bedding while staying physically close is to get two full or twin-size mattresses/beds, each with their own bedding set, and put them close together.
8. Hide the time
When sleep expert Dr. Merijn Van De Laar came on the podcast, his number one tip for better sleep was not watching the time, noting that, “We know from research that if you watch the time, then it takes up to 20 minutes longer to fall asleep again.” Clock-watching during sleepless periods only increases stress about lost sleep and how you’ll function tomorrow. So, keep your smartphone in another room, take off your watch before bed, and turn your clock away from view.
Bedtime Preparations
From how you spend the hour or two before bed to what you do once you’re in it, certain activities and rituals are especially effective at helping you wind down and prepare your mind and body for restful sleep.
9. Read a physical book
Reading before bed is a well-known wind-down habit, but its effectiveness is often underrated.
One study found that just six minutes of reading reduced stress levels by 68% – more than listening to music, drinking tea, or playing video games – by lowering heart rate and relaxing muscle tension. Less stress translates into an easier time falling asleep.
Physical books, with their unlit pages, may be especially calming – particularly when compared to digital devices. They offer distance from both the temptation to check social media and the cortisol-spiking content it often delivers.
10. Write a to-do list
It’s not just completing to-dos during the day that aids sleep, but preparing to tackle future tasks as well. Researchers found that people who spent five minutes writing down upcoming tasks fell asleep approximately 10 minutes faster than those who merely documented completed tasks. The more detailed the to-do list, the quicker participants nodded off. This ‘cognitive offloading’ helps free your mind from the responsibility of remembering everything overnight.
11. Sheathe your feet
When you warm your feet, it dilates blood vessels and helps release heat from your core – a key signal your body uses to initiate sleep. Cold feet not only block this process but can also simply be uncomfortable and keep you awake. Research shows that people who wear socks to bed fall asleep faster, sleep longer (by an average of 32 minutes), and wake up less during the night compared to barefoot sleepers. If your feet tend to run cold, try wearing socks to bed or placing a hot water bottle at your feet.
During the night
Even if you successfully fall asleep, it’s normal to wake up during the night, and these tips can help you return to sleep more easily.
12. Apply acupressure at ‘heart 7’
Traditional Chinese medicine – and some emerging research – suggests that massaging the Heart 7 acupressure point (also known as the ‘Spirit Gate’) may help relieve anxiety-induced insomnia. To find it, look at the crease on your wrist directly below the gap between your ring and pinkie fingers; you’ll feel a small hollow beside the tendon on the outer edge of your wrist. Using your thumb, gently press and massage this point in a circular motion for about a minute on each wrist. This simple technique may help you fall asleep more easily – and return to sleep if you wake up during the night.
13. Keep your eyes half-shut during middle-of-the-night bathroom trips
When nature calls in the middle of the night, avoid turning on bright lights – even brief exposure can suppress melatonin and make it harder to fall back asleep. Before bed, clear a path to the bathroom that’s easy to navigate in the dark, or use a dim nightlight if needed. If your trip to the loo will inevitably expose you to some light, try to keep your eyes partially closed to minimize the impact. The less stimulation your brain receives, the easier it will be to drift back to sleep.
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