How to improve sleep health
Quick facts: Better quality sleep is usually influenced by everyday habits and routines, though sometimes medical intervention is needed. Key tips to improve your sleep include:
- Sleeping and waking at the same times every day
- Altering your evening routines to be more restful
- Creating a sleep-friendly environment
- Reducing stress
- Maintaining good exercise and diet habits
- Being patient with yourself.
Many of us go through periods where sleep doesn’t come as easily as we would like. Busy schedules, stress, screen exposure and irregular routines can all contribute to disrupted sleep patterns.
The good news is that sleep health is often influenced by everyday habits, so small and consistent changes can help to support a more restful routine over time. While everyone’s sleep needs are different, building a balanced approach can make a meaningful difference to how refreshed you feel each day.
How to get better sleep for your health
Sleep is deeply personal, and not every tip will work the same way for everyone. However, if you’re experiencing poor sleep quality or struggling to feel rested, these strategies can be a useful starting point for improving your overall sleep health.
Stick to a routine, including weekends
Your body’s sleep needs are partly dictated by something called a ‘circadian rhythm’, also known as your internal body clock. This helps you to wake and fall asleep at roughly the same times each day – and it’s also what makes turning the clocks forward in spring feel so impactful!
As Daylight Savings Time shows us, even an hour’s change either way can make a big difference. Irregular sleep patterns, such as weekend late nights and lie-ins, can disrupt your rhythm in a similar way, making it harder to get good quality sleep routinely.1
So, countering that as much as possible by sticking to similar sleep and wake times throughout the week may help you to fall asleep naturally and wake feeling more refreshed.
Do something relaxing in the evening
It sounds simple, but switching up what things you do in the hour or so before bed can help you to feel sleepier and get better rest. Again, consistency can have a big impact here.
Winding down before bed by performing relaxing activities can help to signal to your body that it’s time to rest. Doing so consistently, for example by always doing the same restful thing before bedtime, can give your body a clearer hint.
Generally, that means keeping your more stimulating tasks to the early evening and progressing to lighter activities like:
- Reading a book
- Light stretching
- Meditation
- Listening to calming music
- Simple, relaxing chores like folding laundry.
Avoid blue light in the hour before bed
Exposure to screens from phones, tablets and computers can affect melatonin production, the hormone that helps you to feel sleepy. Reducing screen time before bed or using night mode settings that switch to a warmer light may support a smoother transition to sleep.2
Another way to help you feel relaxed is to have warmer-toned light bulbs in lamps or in key areas like your bathroom and bedroom, so you don’t wake yourself up with stark, white light when you’re getting ready for bed.
Create a sleep environment that suits you
A comfortable sleep space can make a significant difference – but what does this mean? Environmental factors that can affect your sleep quality include:
- Room temperature
- Lighting
- Noise levels
- Bedding quality.
White noise machines, earplugs, nightlights, blackout curtains, heaters and fans can all help you to find the ideal conditions for sleeping in.
Generally, a cool, dark and quiet environment is recommended – but the best conditions can vary from person to person, so it’s worth experimenting with changes if you’re struggling with sleep.1
Try not to force it
If you find yourself unable to fall asleep, staying in bed and worrying about it can sometimes make things worse. Instead, getting up briefly and doing something calm until you feel sleepy again may help to reduce frustration and pressure around sleep.
Reduce stress in your day-to-day life
Stress is one of the most common factors affecting sleep quality. Sometimes, you might experience poor quality sleep due to a temporary stressor – think the night before a big presentation at work. But if you often find yourself lying awake at night, a more significant, long-term problem may be at play.
You can incorporate stress management techniques to help you drift off – which are often great choices if you’re looking for calmer activities for the late evening. These include:
- Mindfulness
- Journalling
- Breathing exercises.
These can also be done during the day to manage stressful situations in the moment. And, if you’re finding stress is still a problem, seeking advice from a professional can help you to find a solution that works for you.
Check in on your nutrition and exercise habits
Regular physical activity can support better sleep, especially when done earlier in the day as opposed to the late evening. It’s a logical association – you wear yourself out during the day, leading to better sleep at night.
Likewise, a balanced diet that provides your essential vitamins and minerals, as well as avoiding heavy meals close to bedtime, may help to prevent discomfort that interferes with sleep.1 Caffeine intake, particularly later in the day, can also affect how easily you fall asleep.
Speak with a healthcare professional
If sleep difficulties persist over time – particularly if trying the tips above hasn’t worked – speaking to a healthcare professional may help. Ongoing sleep disruption can sometimes be linked to underlying health conditions or lifestyle factors that require tailored support.
Conclusion
Improving sleep health is often about consistency and awareness rather than drastic changes. By adjusting daily habits such as diet, environment, stress levels and evening behaviours, many people can support more restful and stable sleep patterns.
While occasional sleep disruption is normal, ongoing issues may benefit from professional advice to rule out underlying causes.
FAQs
What is sleep health?
Sleep health refers to the quality, duration and consistency of sleep, as well as how refreshed you feel during the day. It’s not just about how many hours you sleep, but also how well your sleep supports your physical condition, mental health and emotional wellbeing.
Poor sleep health can affect concentration, mood and energy levels over time and can sometimes be as detrimental as an illness or health condition.2
How many hours’ sleep is good for health?
Sleep needs vary depending on age, lifestyle and individual factors, but most adults are generally advised to aim for around 7–9 hours per night.
Some people may naturally feel rested with slightly less or slightly more sleep. The key indicator is how you feel during the day rather than focusing only on exact numbers.2
Can lack of sleep cause serious health problems?
Long-term sleep deprivation may affect overall wellbeing, including mood, cognitive function and immune system performance. While occasional poor sleep is common, ongoing sleep issues may increase the risk of broader health concerns over time. If sleep problems persist, it is advisable to seek professional guidance.1,2
References
(1) Centers for Disease Control and Prevention. (2024). Sleep and sleep hygiene. https://www.cdc.gov/sleep/index.html
(2) National Institutes of Health. (2023). Your guide to healthy sleep. https://www.nhlbi.nih.gov/health/sleep
(3) NHS. (2024). How to get to sleep. https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
