The Ultimate guide to better sleep: 7 tips for a restful night’s sleep

1. Stick to a consistent sleep schedule

Keeping a consistent sleep schedule is one of the best strategies to enhance the quality of your sleep. Maintaining a regular sleep and wake cycle (7 hours minimum for most adults),2 even on the weekends, helps in the regulation of your circadian rhythm—your body’s internal clock. When your body gets used to a consistent sleep pattern, it’s easier to fall asleep and wake up naturally.

If you’re having trouble sticking to a routine, try setting a reminder on your phone for when it’s time to wind down at night. This can help train your body to recognize when it’s time to sleep, making the process smoother over time.

2. Create a sleep-friendly environment

A peaceful, relaxing sleep environment can make it much easier to drift off and stay asleep throughout the night. Your bedroom environment plays a significant role in how well you sleep. To set yourself up for restful slumber, consider the following:

• Temperature: Keep your bedroom cool—between 60 and 67 degrees Fahrenheit (16-19 degrees Celsius)  is ideal for most people.
• Lighting: Use blackout curtains to block external light, and opt for dim, warm lighting in the evening to signal to your body that it’s time to wind down.
• Sound: Eliminate or reduce noise with earplugs, or use a white noise machine to mask distracting sounds that could interrupt your sleep.
• Comfort: Invest in a good mattress and pillows that provide proper support, and choose breathable, soft bedding that helps regulate body temperature.
• No Electronic Devices: Keep electronic devices like phones and tablets out of the bedroom to reduce exposure to electromagnetic fields (EMF), which can disrupt sleep patterns. If you need your phone nearby, switch it to airplane mode or keep it as far from your bed as possible.
• AirQuality: Consider using an air purifier to ensure cleaner air in your room. Purifying the air can reduce allergens and improve overall sleep quality, especially if you suffer from allergies or respiratory issues.
• Sleep Trackers: Incorporating a sleep tracker into your routine can give you insight into your sleep cycles, helping you identify disruptions and improve your rest over time.

A peaceful, relaxing sleep environment, free from distractions, can make it much easier to drift off and stay asleep throughout the night.

If you want to know more about the harmful effects of EMF, be sure to check out our other blog post!

3. Limit exposure to Blue Light before bed

In today’s tech-driven world, we’re constantly surrounded by screens—whether it’s our smartphones, tablets, or TVs. These devices emit blue light, also known as high-energy visible (HEV) light.³ Blue light has a short wavelength and higher energy, which in turn can interfere with the production of melatonin, the hormone responsible for sleep. Exposure to blue light before bed sends signals to your brain, tricking it into thinking it’s still daytime, thereby suppressing melatonin release and making it harder to fall asleep.

To counter this, try to reduce screen time at least one hour before bed. If that’s not possible, consider using blue light filters or wearing blue light-blocking glasses to reduce exposure. Many devices also offer a “night mode” feature that lowers blue light output, helping to minimize its impact on your sleep cycle. Reducing exposure to blue light in the evening can make a big difference in how quickly you fall asleep and the quality of your rest.

4. Watch what you eat and drink

Your diet plays a bigger role in your sleep quality than you might think. It’s essential to avoid heavy meals, caffeine, and alcohol at least 3-4 hours before bed, as they can disrupt your ability to fall and stay asleep. Caffeine, for example, can linger in your system for up to six hours, affecting your sleep even if you consumed it earlier in the afternoon. The same goes for alcohol—it might make you feel sleepy at first, but it interferes with your sleep cycles later in the night, leading to poor-quality rest.

While these guidelines apply to most people, women may experience different effects due to hormonal fluctuations, particularly around menstruation, menopause, or pregnancy. Women may need to be more mindful of caffeine and alcohol intake, as they can be more sensitive to these substances, especially at different stages of their cycle. Additionally, incorporating intermittent fasting or timed eating (eating your last meal 3-4 hours before bed) can benefit some people, as it allows the digestive system to rest and improves overall sleep quality.

On the other hand, certain foods can promote better sleep. Tryptophan-rich foods like turkey, almonds, and warm milk can help your body produce more melatonin, making you feel more relaxed and ready for bed.4 Herbal teas like chamomile or lavender can also be soothing and may aid sleep.

5. Exercise regularly

Regular physical activity can significantly improve your sleep quality, making it easier to fall asleep and stay asleep throughout the night. Exercise helps reduce stress and anxiety, which are common culprits behind sleepless nights. Additionally, regular movement during the day increases the amount of time you spend in deep sleep, also known as slow-wave sleep (SWS)—the most physically restorative phase of sleep.

During deep sleep, your body goes into full repair mode. This is when cellular repair and growth occur, allowing your muscles and tissues to heal and regenerate after a day of activity. Your immune system also gets a boost during this stage, producing cytokines that help fight infections and inflammation. Moreover, your energy stores are replenished, ensuring that your glycogen levels (the stored form of glucose) are restored, giving you the fuel you need for the day ahead. Deep sleep is also vital for brain maintenance, clearing out waste products like beta-amyloids, which are linked to conditions like Alzheimer’s disease.

However, timing and exercise type are key.⁵ Vigorous exercise right before bed can increase your heart rate and adrenaline, leaving you too energized to sleep. To maximize the sleep benefits of exercise, aim for morning or early afternoon workouts. If you prefer exercising later in the day, stick to lighter activities like yoga or stretching to help your body wind down and prepare for restful sleep. Women in particular need to be aware of timing. The type of exercise that best supports your body can change depending on where you are in your menstrual cycle:

Follicular Phase (Days 1–14): During this phase, higher levels of estrogen give you more energy and strength, making it the ideal time for more intense workouts like strength training, cardio, and HIIT.

Luteal Phase (Days 15–28): As progesterone increases and estrogen drops, many women feel more fatigued and might benefit from gentler exercises such as yoga, pilates, or walking. These activities help the body relax and support better sleep, as they align with the body’s natural need for recovery.

As for men, hormonal fluctuations aren’t as cyclical as they are for women, but testosterone levels can influence the effectiveness of exercise. Testosterone levels are typically higher in the morning, which makes it an ideal time for strength training or high-intensity workouts. Men may find that exercising earlier in the day boosts energy levels, improves focus, and helps promote better sleep at night.

6. Practice relaxation techniques

Stress and overthinking can prevent you from winding down at night. Incorporating relaxation techniques before bed can help calm your mind and prepare your body for sleep. Techniques such as progressive muscle relaxation, or mindfulness meditation can reduce stress and lower your heart rate, making it easier to fall asleep.

One of the most effective methods for reducing stress and easing into sleep is deep breathing. By focusing on your breath, you can slow down your heart rate, lower blood pressure, and activate your body’s relaxation response, making it easier to drift off. Breathing techniques, such as the 4-7-8 breathing method, are designed to reduce stress and prepare your body for rest. This method works by regulating the breath in a way that calms the nervous system.

To practice:

1. Inhale quietly through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Exhale completely through your mouth for a count of 8.
4. Repeat this cycle at least four times. This method helps focus your mind and slow your breathing, which naturally lowers stress and tension.
5. Another option is diaphragmatic breathing, also known as belly breathing, which can promote a state of relaxation.

To practice:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still.
4. Exhale slowly through your mouth, feeling your abdomen fall.
5. This breathing style allows for full oxygen exchange, which can calm your body, reduce stress, and help you fall asleep faster.

You can also try reading a book that isn’t too stimulating to help shift your mind away from daily worries, listening to calming music or sounds of nature that can promote a peaceful atmosphere, or practicing gentle stretches or yoga to relax tight muscles and signal to your body that it’s time to sleep.

7. Try Red Light Therapy for better sleep

If you’re looking for an additional way to improve your sleep naturally, consider trying red light therapy. Unlike blue light, red light has minimal impact on melatonin production, which makes it a great option for evening use. In fact, red light wavelengths have been shown to support the production of melatonin, the hormone responsible for sleep regulation. This can help you fall asleep faster and improve the quality of your rest.

Using red light therapy in the hours leading up to bedtime can help minimize disruptions to your circadian rhythm. It works by providing a warm-toned, low-level light that signals to your body that it’s time to relax, without interfering with your internal clock. Studies have also shown that red light therapy can help improve overall sleep quality, making it a great option for those dealing with insomnia or other sleep disorders.

Incorporating red light therapy into your bedtime routine is simple and non-invasive. Many devices are available for home use, and just a few minutes of exposure can make a noticeable difference in your sleep patterns. For example, you can use a red light therapy device about 30 minutes before bed to help calm your mind, integrate it into your nighttime skincare routine, or even read by a red light lamp to reduce blue light exposure. It’s a natural, effective way to enhance your rest without relying on medication or supplements.

Final thoughts

Sleep plays a key role in your health. Like regular exercise and a nutritious diet, getting enough restful sleep is crucial for maintaining overall well-being. Prioritizing a good night’s sleep not only enhances your daily energy but also supports long-term physical and mental health.

If you’re committed to optimizing your health, make sleep a top priority and consider incorporating some of the tips mentioned above. To learn more about how red light therapy can complement your sleep routine and improve your well-being, follow us on Instagram at @luminousred.light. Have questions? Don’t hesit

References

1. “Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders.” NCBI https://www.ncbi.nlm.nih.gov/books/NBK19961
2. “How many hours of sleep are enough for good health?” Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
3. “What is Blue Light?” Eyesafe https://eyesafe.com/bluelight.
4. “What Is Tryptophan?” Sleep Foundation https://www.sleepfoundation.org/nutrition/what-is-tryptophan.
5. “What’s the Best Time of Day to Exercise for Sleep?” Sleep Foundation https://www.sleepfoundation.org/physical-activity/best-time-of-day-to-exercise-for-sleep

Disclaimer

This blog is for educational and entertainment purposes only and is not intended to be used for medical diagnosis, treatment or prevention of any disease, illness or health issue.