A good night’s sleep is essential for your health, mood, and productivity. But for many, getting quality rest is easier said than done. If you struggle to fall asleep, stay asleep, or wake up feeling refreshed, there are practical tips you can try to sleep better starting tonight.

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Try to maintain this routine even on weekends. This consistency can make it easier to fall asleep and wake up naturally.

Prepare your mind and body for sleep by winding down with calming activities. You can take a warm bath, do gentle yoga, practice deep breathing exercises, or read a book. Avoid stimulating activities like checking emails or scrolling through social media before bed.

Make your sleep environment comfortable by ensuring your room is dark, cool, and quiet. Invest in a supportive mattress and pillows. If outside noises or light disrupt your sleep, consider earplugs, blackout curtains, or a white noise machine.

Try to limit screen time at least an hour before bed, as blue light from electronic devices can interfere with melatonin production, making it harder to fall asleep. Using blue-light filters can also help reduce the impact.

Avoid large meals, caffeine, and alcohol close to bedtime. Heavy meals can cause discomfort, while caffeine and alcohol can reduce sleep quality. If you’re hungry before bed, opt for a light snack like a banana or a small bowl of oatmeal.

Regular exercise can improve sleep, but avoid intense workouts close to bedtime. Finish vigorous activity at least three hours before you sleep. Activities like walking, stretching, or light yoga are excellent for relaxation.

Stress and anxiety are common sleep disruptors. Consider journaling before bed to clear your thoughts or practice mindfulness and meditation. If your worries keep you awake, writing them down may help you set them aside for the night.

Short naps during the day can be helpful, but long or late naps might interfere with nighttime sleep. Keep naps under 30 minutes and avoid sleeping in the late afternoon.

Exposure to natural light during the day helps maintain a healthy sleep-wake cycle. Spend time outside, especially in the morning, or use a daylight lamp if natural light is limited.

If you’ve tried these tips and still experience persistent sleep problems, it may be time to talk to a healthcare professional. Conditions like insomnia, sleep apnea, and restless leg syndrome can be treated with the right approach.

Improving your sleep doesn’t happen overnight, but making these changes can set you on the path to more restful nights. Prioritize your sleep, and your body and mind will thank you.