20 Tips to Improve Your Sleep Quality in 2025

tips to improve sleep quality

Are you tired of insufficient and poor sleep? Would you like to improve your sleep quality and, with it, your health, work results, and overall well-being? There’s no universal, instant solution for better sleep. However, there are quite a few small, easy things you can try. Some of them will certainly work for you and bring your nightmares to an end.

1. Block Out Light

It’s been already scientifically proven that light disrupts sleep. So, the best starting point to improve sleep quality is to turn off all the lights in your room, close the curtains, and, why not, unplug the TV and any other devices that generate light. Wearing a sleep mask should help as well.

Sleeping with even small amounts of light negatively impacts metabolic and cardiovascular health and increases the risk of chronic illnesses. It decreases sleep quality and messes up your circadian rhythm.

2. Invest in Better Bedroom Products

Does your bed frame shake or squeak? Are its slats giving in? Perhaps the mattress is too soft or too firm? The pillow may have gone lumpy, or may not be supportive enough for your neck and shoulders, despite many people sleeping without a pillow. Some sheets keep you warm instead of cooling you down, or the opposite, depending on the season.

It’s important to prioritize your bedroom comfort if you want to sleep better. Our guides on choosing the best mattress and pillows should come in handy. Pillow top mattresses are my favorite, but it’s important to find the best ones for you. If cost is a concern, you should be thrilled to know that you can find some great mattresses priced under $500/queen.

3. Ensure the Temperature in Your Bedroom Is Right

Temperature matters! Most people sleep best in a cooler room. If your bedroom is too hot or too cold, it can disrupt your sleep. Aim for a temperature between 65 and 68 degrees for optimal rest. If you live in an area with a hot climate, air conditioning or at least cooling bedroom products can help. If you live in a cold area, you can also turn to warmer bedding besides adequate room heating to improve sleep quality and comfort.

4. Minimize Noise

Nocturnal noises impair sleep. It’s been scientifically proven. If you can’t eliminate the noise, try drowning it out with a fan or white noise machine. Earplugs or headphones are also great options to keep disturbances at bay. You need your peace and quiet to be able to sleep, so find the solution that works for you to obtain it.

5. Get at Least Seven Hours of Sleep

Are you getting enough sleep? Seven hours is the magic number. Calculate your bedtime by working backward from your wake-up time, and stick to it. It helps to go to bed one or two hours earlier, especially in the beginning, just in case you don’t fall asleep right away or wake up in the middle of the night. It’s better to sleep more than less. Consistency is key.7 hours of sleep every night

6. Try to Build a Healthy Sleep Schedule

Try to go to bed and wake up at fairly similar hours every day. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up. Huge fluctuations will make it difficult for you to fall asleep as fast and wake up as rested. And if getting enough sleep during the week may be challenging, try sleeping in on weekends. It helps reverse some of the negative effects of insufficient sleep. being a night owl.

7. Keep Naps Short

Naps can be a double-edged sword. On one hand, they help you feel more energetic and focus on the tasks at hand. On the other hand, if they’re too long, they can interfere with your night sleep. According to CDC, short, 20-minute naps are the best option for those working day-time jobs.

8. Relax Before Sleep

Wind down for at least half an hour before bed with relaxing activities like reading or listening to soothing music. This helps prepare your mind for sleep, making it easier to drift off. Sex or a hot bath may help too!

9. Avoid Screen Time in the Hour Before Bed

Screens can keep your brain wired and suppress melatonin production. Try to disconnect from devices at least an hour before bed. You will avoid unnecessary distractions and fall asleep faster.

10. Get at Least 30 Minutes of Natural Light Exposure Daily

Sunshine helps regulate sleep patterns and hormones. It influences the melatonin circadian rhythm. This hormone is produced by the pineal gland from melanin  The skin produces melatonin following sun exposure. As you’ve surely heard by now, melatonin helps sleep. Long story short, try to spend time outdoors, in the sun, every day. Besides improving your sleep, it will also help you absorb vitamin D, which is important for your health as well.

11. Exercise Every Day

Physical activity can improve sleep quality and reduce sleep latency. It may also help manage sleep disorders. Daily exercise of moderate intensity is recommended, preferably in the morning. Intense physical activities performed late in the afternoon or close to bedtime may make it difficult to fall asleep. Besides helping you sleep better, exercising will bring a wealth of health benefits.

12. Give up Caffeine in the Afternoon and Evening

It’s been proven scientifically that caffeine ingestion up to six hours before bedtime disrupts sleep. As a coffee addict, I understand that giving it up can be challenging. However, it will significantly improve your sleep quality to at least avoid it within the six hours before bedtime.

13. No Alcohol a Few Hours Before Bedtime

Many people mistakenly believe that alcohol helps sleep. In fact, it’s exactly the opposite. Alcohol:

  • Disrupts melatonin release in the brain
  • Causes insomnia
  • Makes it difficult to fall back asleep if you wake up
  • Reduces the amount of REM (deepest) sleep
  • Worsens sleep apnea

To avoid these negative effects and improve sleep quality, specialists recommend avoiding alcohol within the four hours before bedtime. Will you give up your glass of red wine?

14. Eat Dinner Early

Eating a large meal right before bed can disrupt your sleep. Try to have dinner a few hours before hitting the hay, and keep it light if you need a snack later.

15. Limit Smoking and/or Nicotine Use

Specialists warn that nicotine, the addictive component in cigarettes, disrupts sleep. It can cause disturbances and difficulty falling asleep when used before bedtime. Nighttime cravings may force sleepers to wake up. Other side effects involve irregular circadian rhythm, snoring, obstructive sleep apnea, and lower-quality sleep in general.

No one can force you to give up smoking or nicotine but if your sleep is affected, try to avoid it for an hour before bedtime. It may help improve sleep quality. If you don’t notice any benefits, you can always return to it.

16. Your Bed Should Be for Sleep and Sex Only

Your bed should be a sanctuary for sleep, and of course, sex. In fact, sex may have a positive impact on sleep as well, and it surely contributes to bedroom happiness. Avoid activities like watching TV or working in bed, to strengthen the mental association between your bed and sleep. The livingroom couch should work perfectly for such activities.

17. Try Essential Oils and Aromatherapy

Essential oils and aromatherapy have many incredible health benefits. They were also shown to improve sleep quality and reduce stress, anxiety, depression, pain, and fatigue, especially in adults and elders. For best results, try some of the following varieties:

  • Lavender
  • Valerian
  • Chamomile
  • Cedarwood
  • Sandalwood
  • Bergamot
  • Ylang-Ylang

You can use a diffuser during the hour before bedtime, dilute the essential oil and apply it on your wrists, temples, and at the back of your neck, inhale them by placing a few drops on a tissue or cotton ball or in your bath water, or spray a few drops of essential oil diluted in wanted onto your pillow. Besides sleeping better, you’ll also feel more relaxed and in a better mood.

18. Keep a Sleep Diary

Taking notes of your thoughts and feelings before bedtime, of night-time events and patterns, and even or your dreams and nightmares may help. Why did you wake up? What were you thinking of when you couldn’t sleep? Did you feel any pain or discomfort? What did the days and nights when you couldn’t sleep have in common?

It may seem tiring and unnecessary but, with time, it will help you identify the factors influencing your rest, triggers and patterns that you can then learn to deal with. Keeping a diary can also help you assess the results of any new sleep improvement strategies you decide to try.

19. Supplements for Better Sleep

Melatonin used to be the go-to supplement for better sleep. However, magnesium has been gaining ground lately, as, besides improving melatonin levels and sleep, it brings a ton of other health benefits. Of course, these depend on the type of magnesium you take, and that’s a tough decision, as there are quite a few types, each with its own actions and benefits. To benefit from several types of magnesium and enjoy as many benefits as possible, consider a Magnesium Complex supplement like the one from Eternity Medicine Rx, the go-to formula of Dr. Graham Simpson from the Eternity Medicine clinic in Vegas, combining no less than 7 types of magnesium in a potent and effective formula.best magnesium complex

20. Consult a Doctor

If the above tips to improve sleep don’t work consider consulting a doctor. They can identify the cause of your sleep problems and offer personalized advice and treatment. Since the stake is your health and well-being, improving your sleep should be a priority, so don’t postpone it, and don’t try to cut corners. You need at least 7 hours of restful sleep at night. Without that, your physical and mental health, mood, and work performance will start deteriorating, and you surely don’t want that. Don’t forget to let us know what tips to improve sleep quality worked for you!