Sleep is more than just rest – it’s essential for our mental health. When we don’t get enough sleep or the quality is poor, it affects our mood, energy, and focus. Everything suddenly feels harder, from getting through work and managing daily tasks to staying connected with family and friends.
The good news is you can improve your sleep naturally, without supplements or drugs. By combining stress-reduction strategies with proper sleep hygiene, you can help your mind and body relax. This makes it easier to sleep through the night and wake up feeling energized. In this article, we’ll go over what can affect sleep, what you can do about it, and when to seek help for sleep problems.
What makes it difficult to sleep well?
Sleep problems are often caused by stress and poor sleep habits. Stress and anxiety can keep the mind racing at night, making it hard to fall asleep and stay asleep. Worries about work, finances, or personal life can all play a part. Poor sleep habits, like inconsistent bedtimes, too much screen time at night, or drinking caffeine too late, can also disrupt sleep.
Sometimes, sleep issues can be caused by an underlying health condition. While this article focuses on strategies you can control, like stress management and good sleep hygiene, it’s important to speak to your doctor if sleep problems persist.
Improving sleep with stress-reduction strategies
Since sleep issues are often linked to stress and anxiety, finding ways to relieve stress that builds up during the day can make a big difference. Below are two strategies you can use to relieve stress daily.
Exercise
Exercise is a great tool for stress relief. When you’re active, your body releases feel-good hormones, like endorphins, that counteract stress. Regular movement also helps regulate sleep patterns, making it easier to fall asleep quickly and sleep through the night. Even a brisk walk, stretching, or a short workout can make a noticeable difference.
Journaling
Journaling is another helpful tool that you can use daily. Thoughts and worries that pile up during the day can resurface at bedtime. An evening brain dump can help you process your emotions, organize your thoughts, and reduce anxiety that might otherwise keep you awake.
Improving sleep with proper sleep hygiene
Besides managing stress, good sleep hygiene is key to getting restorative sleep. Sleep hygiene refers to habits and environmental factors that help your body unwind and signal that it’s time to rest. Below are 5 sleep hygiene tips you can try to improve your sleep.
Sleep in a cool, dark room. Darkness triggers melatonin, the hormone that tells your body it’s time to sleep. The ideal room temperature for sleeping is between 60°F and 67°F. This supports the body’s natural temperature drop at night, helping you fall asleep faster and stay asleep longer.
Go to bed and wake up at the same time consistently. If you go to sleep at a different time every night, your body’s internal clock can become confused. A consistent sleep schedule – even on weekends – helps regulate your circadian rhythm, improving sleep quality and helping you wake up feeling refreshed.
Have a wind-down routine. Creating a pre-sleep routine tells your body that bedtime is imminent. A pre-sleep routine should involve doing something that helps you relax. For example, taking a warm bath or shower, listening to calming music, or reading a book.
Use dim lighting in the evening and avoid screens. Bright overhead lights can trick your brain into thinking that it’s still daytime. Similarly, laptop, phone, and TV screens emit blue light, which can suppress melatonin and make it harder to fall asleep. In the evening, use soft, warm lamps and limit screen time for at least 1–2 hours before bed to help your body naturally prepare for sleep.
Avoid caffeine 6-8 hours before bed. Caffeine is a stimulant that can interfere with sleep even if consumed several hours before bed. It’s best to avoid coffee, tea, and caffeinated drinks from 2 pm onwards if you want to have a restful night.
Get support
If you struggle to fall asleep or stay asleep most nights and this becomes a consistent pattern, consult with your healthcare provider. This way, you can rule out any underlying conditions and get the support you need.
