Top 15 Tips to Prevent Insomnia and Sleep Better 

Are sleepless nights leaving you tired, groggy, and irritable? Insomnia can have a big negative impact on your overall well-being. It’s time to take control of your sleep and say farewell to your sleep issues once and for all. On this page we’ll unveil the top 15 expert-recommended tips to prevent insomnia and improve your sleep quality and sleep duration at night. From simple lifestyle adjustments to effective bedtime routines, these proven techniques will transform your nights and will rejuvenate your days. Get ready to embark on a journey towards better sleep and waking up refreshed and energized every single morning. Let’s dive in.

1. Stick to a Regular Sleep Schedule (Including on Weekends)

The number 1 tip is going to bed and waking up every day at the same time, including on weekends. This is the single most effective method to increase your overall sleep health. However, it is also the most difficult habit for people to maintain as it requires significant discipline and planning. The overwhelming majority of people are unable to do this. Most people have the bad habit of not sleeping enough during the week and catching up on sleep during the weekend. However, sleeping in during the weekend won’t make up for a lack of sleep during the week. Furthermore, this will make it harder to wake up early on Monday morning, creating a vicious cycle of sleep deprivation.

It is impossible for your body to get used to a sleep routine if you are constantly waking up at widely different times. This is also why inconsistent shift work is highly detrimental for your sleep and health. For more information, check out our page focused on managing shift work effectively. Furthermore, it is highly recommended to pick a realistic, fixed sleep-wake routine which you can stick to both during the week and on weekends. The wake-up time should be in accordance with your personal schedule and must allow you enough time to fulfill all your responsibilities.

Ideally, your sleep-wake schedule should be tailored to your own biological circadian rhythm. This is because your time of peak alertness during the day can be widely different from somebody else. This is highly dependent on your personal sleep chronotype. Identifying and understanding your personal sleep chronotype is important to maximize your wake time productivity and improve your sleep quality at night. If you suffer from sleep issues such as insomnia, it might be because your lifestyle is not in accordance with your personal sleep chronotype. If you want to learn more about the different sleep chronotypes and their importance, visit the page focused on Sleep Chronotypes.

Setting an alarm for bedtime can be a useful tool to maintain a regular sleep schedule. If you stick to it consistently, your body will get used to this healthy sleeping pattern pretty quickly. Studies indicate that your sleep quality will improve considerably and you will enjoy the numerous health benefits as a result.

If you want to stick to your optimal sleep schedule, you’ll need an effective alarm clock. Nowadays, there exist numerous innovative alarm clock designs which can help to prevent oversleeping. We highly recommend checking out this in-depth guide highlighting the best and most effective alarm clocks currently on the market. There are a lot of high quality options to choose from. These devices can help you to wake up immediately and/or more naturally. This will allow you to start the morning in a good mood while feeling alert, productive and ready to seize the day.

2. Get Plenty of Light Exposure During the Day and Avoid Artificial Light at Night

Light exposure has a big impact on sleep quality and mental health. Getting enough light exposure on a regular basis is especially important for the stability of your internal clock. This is because the hormonal systems in your body determine your sense of wakefulness and sleepiness throughout the day, and these systems are highly dependent on light exposure. Regular light exposure is the foundation of proper circadian health and is probably the most effective tool to resolve sleep issues. Furthermore, early morning direct sunlight exposure (not through a window) is especially beneficial for your circadian sleep health.

People who are unable to attain sufficient sunlight exposure in the morning can make use of artificial light tools. Although they are less effective than direct sunlight, they function as a useful alternative for people hindered by geographical limitations or time constrains. In certain times of the year (e.g. winter) there is an overall reduced opportunity to attain sufficient good quality sunlight exposure. During those times, artificial light therapy can be an effective tool to reduce symptoms of insomnia and depression.

While light exposure during the day has many benefits, light exposure at night can be significantly harmful for sleep. Moreover, late night exposure to artificial light will disrupt your sleep pattern and is a common external cause of insomnia. Blue LED light, emitted by electronic devices such as smartphones, laptops, television screens, etc. is especially harmful for your sleep health. This is because your eyes are much more sensitive to short-wavelength light within the blue spectrum. It is highly recommended to avoid or at least limit these devices late at night. If you must use them, make sure to dim your screens and wear blue light blocking glasses.

Blue light blockers can help tremendously to avoid insomnia at night. These glasses are a must have for anybody who regularly is exposed to blue light in the evening. Check out our full guide on the 7 Best Blue Light Blocking Glasses to Prevent Insomnia and Sleep Better At Night.

More information on this important topic can be found on the page focused on How to Manage Light Exposure Effectively.

3. Manage the Temperature of Your Sleep Environment and Core Body Effectively

The temperature of your sleep environment and core body has a big impact on your sleep quality and how long it takes to fall asleep at night. This is because your core body temperature needs to decrease by 2 to 3 °F (1°C) to successfully initiate sleep. The reason why is because a drop in temperature signals your body it is time to sleep. This is done through the production of melatonin. This is an automatic biological mechanism corresponding to the setting of the sun.

The temperature of your sleep environment directly impacts the temperature of your core body. Therefore, it is recommended to make sure your bedroom has a cool and comfortable temperature. The ideal temperature range of your bedroom is established between 65 and 70°F or between 18.3 and 21.1 °C. This is the recommended bedroom temperature for an average human with standard bedding and clothing. It is highly recommended to manage the temperature of your bedroom appropriately with an effective heating and/or air conditioning system.

If the temperature of your bedroom is too high, this can increase the time it takes to fall asleep. Additionally, this will reduce overall sleep duration and sleep quality at night. This is also why it’s much harder to fall asleep on a hot summer night compared to a cold winter evening.

There are multiple things you can do to accelerate the process of cooling down your core body temperature while preparing for sleep. The most effective method is by taking a hot bath or shower before going to bed. This will reduce your internal core body temperature and will consequently allow you to fall asleep much faster at night. Furthermore, including a hot bath or shower in your evening routine will help you to relax your mind and prepare your body for sleep. Taking a hot bath, shower (or sauna) before going to bed is a great and effective tool to prevent insomnia at night by lowering your core body temperature. Definitely give it a try.

For more information and tips on this topic, visit the page focused on How to Manage the Temperature of Your Sleep Environment Effectively.

4. Stick to a Relaxing Bedtime Routine to Prepare Your Mind & Body For Sleep 

Another useful tip is to implement a nightly cooldown ritual in your evening routine. Especially if you have problems with overthinking and worrying at night this is highly recommended. Before going to bed you should plan a relaxing activity which allows you to unwind. This will reduce your stress levels and prepare your body and mind for sleep.

This bedtime ritual can contain various activities based on your personal preferences. Examples include taking a hot bath, listening to music, listening to a podcast, meditating, practicing yoga, journaling, reading a book, etc. Make sure the activity is relaxing and not firing you up. Do not resort to bad habits such as scrolling social media, watching Netflix or playing video games within at least the last hour before bedtime. These activities will make it much harder for you to fall asleep and should be avoided at all costs before going bed.

We highly recommend trying out breathing exercises (meditation) and/or light stretching (yoga). These activities are scientifically proven to reduce insomnia and to improve sleep quality and quantity at night. Additionally, they have a bunch of other health benefits. If you want to learn more about these topics, check out our pages focused on Meditation and Yoga for Better Sleep. 

It is recommended to set up an alarm to go off every evening at the same time, signaling the start of your nightly cooldown ritual. The goal is to eventually make this into a habit. Try to be as consistent as possible. Implementing a relaxing bedtime ritual into your evening routine can be a gamechanger for your sleep quality and quantity and will contribute to maintaining a regular sleep schedule.

5. Optimize Your Bedroom For Sleep and Comfort

One of the most effective ways to increase your quality of sleep and to prevent insomnia is to optimize your bedroom. You need to make sure that your bedroom is a place of comfort and relaxation. Many people underestimate what a comfortable, sleep-inducing bedroom can do for your sleep health. Designing your own personalized sleep environment can be a gamechanger! Focus on maximizing comfort and minimizing distractions. This will allow you to enjoy healthy uninterrupted sleep. Furthermore, this will make you look forward to your own personal sleep paradise every single night.

The optimization of your sleep environment can be done in many ways as there are multiple factors to take into account:

Bedroom Furniture and Bedding

You need to make sure that everything associated with your bed is as comfortable as possible. Additionally, all aspects of your bed should be adjusted to your personal preferences and must encourage feelings of comfort, calmness and relaxation. These aspects include the mattress, pillows, bed sheets and blankets which all play an important role in making your bed feel comfortable and inviting. Furthermore, having a high quality mattress and pillows ensures that your spine receives proper support, which will avoid any potential pain and discomfort.

Light

As mentioned earlier, artificial light can harm your sleep quality at night and can cause insomnia. Therefore, it is important to make sure your bedroom is dark to prevent excess light from interfering with your sleep. It would be a good idea to install blackout curtains over your windows or to cover your eyes with a sleep mask. Blue light blockers can also help tremendously to avoid the negative effects of artificial light in the evening. These glasses are a must have for anybody who regularly is exposed to blue light in the evening. Check out our full guide on the 7 Best Blue Light Blocking Glasses to Prevent Insomnia and Sleep Better At Night.

More information on this important topic can be found on the page focused on How to Manage Light Exposure Effectively.

Temperature

As mentioned earlier you want to make sure your bedroom has a cool and comfortable temperature. The ideal temperature is between 65 and 70°F or between 18.3 and 21.1 °C. If your bedroom’s temperature is too high or too low, this will pose a significant distraction and this can disrupt your sleep. For more information and tips on this topic, visit the page focused on How to Manage the Temperature of Your Sleep Environment Effectively

Noise

You need to make sure your bedroom is as quiet as possible to help you nod off at night. Too much noise can be distracting and can prevent you from falling or staying asleep. If you experience too much noise on a regular basis it would be a good idea to wear earplugs at night. Furthermore, you can use a fan or a white noise machine to mask distracting sounds in your environment.

Other Factors

It would be a good idea to remove visible clocks in your bedroom if you notice they distract you from falling asleep. Additionally, it is highly recommended to remove all electronic devices as they only pose a distraction and can cause insomnia. Furthermore, a bonus tip is to introduce pleasant aromas in your sleeping environment. A relaxing scent such as lavender or vanilla can help you to relax your nervous system. Moreover, this will provide a soothing and inviting smell to your bedroom which may help you to fall asleep faster.

More in depth information on how to optimize your bedroom with specific product recommendations can be found on the Bedroom page.

6. Don’t Lie Awake in Bed at Night

If you suffer from insomnia, it is highly likely that you often lie awake in bed for long periods of time. As time goes by, the inability to fall asleep becomes a focus of your attention and a source of significant stress. Staying in bed for a long time, while unable to fall asleep, can create anxiety. This will make it harder to fall asleep as anxiety can cause psychological distress, which is a common biological cause of insomnia.

We are here to tell you that staying in bed while unable to fall asleep is a bad strategy and will only lead to endless aggravation and struggle. There is a straightforward course of action to take, simply get out of bed! We know it sounds counterintuitive, but this is the best choice of action if you are unable to shut down your racing mind at night. Try to stick to the following guideline: If you are unable to fall asleep for more than twenty minutes and/or you start to feel anxious, simply get out of bed. You should then focus on doing some relaxing activity until you start to feel sleepy.

What type of activity you do is totally up to you, as long as it relaxes you and it effectively distracts your busy mind. This could be reading a book, listening to relaxing music, listening to a podcast, practicing light yoga, meditating, etc. If you can’t shut down your busy mind because of excessive worrying, a good tip is to get out of bed, take a pencil and a piece of paper and write down all the concerns and worries that pop up in your head. This will provide a sense of “closure” in your mind. Journaling before going to bed is therefore an effective habit to incorporate in you nightly bed time routine to prevent overthinking at night.

Whatever you do, avoid direct contact with any electronic screens. As mentioned in tip #2, the blue light emitted by these screens will make your insomnia issues way worse. Keep doing this relaxing activity until you start to feel sleepy and your eyelids start to get heavy. Only then do you return to your bed. This is because you want to establish and maintain a positive mental association of your bed with relaxation, comfort and good quality sleep.

If overthinking and anxiety prevents you from shutting down your mind at night, we highly recommend trying out breathing exercises (meditation) and/or light stretching (yoga). These activities are scientifically proven to reduce insomnia and to improve sleep quality and quantity at night. Additionally, they have a bunch of other health benefits. If you want to learn more about these topics, check out our pages focused on Meditation and Yoga for Better Sleep. 

7. Schedule Regular Exercise in Your Weekly Routine

Another important tip is to regularly exercise. This is because sleep and physical exertion have a two-way virtuous relationship. Regular exercise not only is beneficial for maintaining the fitness of your body. Exercise also increases the quantity and quality of your sleep by creating more powerful electrical brainwaves at night. Moreover, regular physical activity significantly reduces the time for individuals to fall asleep. Additionally, individuals who exercise on a regular basis will wake up fewer times throughout the night. 

Sleep, in return, puts in motion a positive, self-sustaining cycle of improved physical and mental health. Consequently, this significantly boosts our fitness and energy levels and enhances our physical performance. More information on the benefits of sleep can be found within the Sleep Category on this website.

One thing to be aware of is that you should avoid intense exercise right before bed. This is because physical exertion increases your metabolic rate. This causes your internal body temperature to increase, making it more difficult to fall asleep. Therefore, it is best to schedule your workout at least two to three hours prior to sleep. However, light exercise such as yoga can be very beneficial for sleep. Additionally, yoga has a bunch of other health benefits. If you want to learn more about the many benefits of yoga, check out our page focused on Yoga for Better Sleep. 

8. Avoid Consuming Caffeine and Nicotine in the Evening

If you are a smoker and/or you like to drink coffee on a regular basis, you may need to look no further for the cause of your insomnia issues at night. Coffee contains caffeine and cigarettes contain nicotine, both are stimulants which can have a negative impact on your sleep quality and quantity. Especially if consumed in the evening, these active stimulants can make it harder to fall asleep or achieve deep, restorative sleep. Therefore, you should avoid consuming caffeine and nicotine, especially late in the evening.

Let’s start off with caffeine. Coffee can be a beneficial tool for people to start their day and become more focused and productive. And let’s be honest, it tastes great. However, as with everything in life, moderation and responsible use is important. Caffeine is a common external cause of insomnia. This is because caffeine blocks and effectively inactivates our body’s sleepiness signal, also called the adenosine receptors in the brain. In other words, coffee prevents you from feeling tired and therefore causes insomnia.

Most people do not realize the amount of time it takes for your body to process a single dose of caffeine. Coffee has an average half-life of five to seven hours. This means it takes five to seven hours for your body to remove 50% of the substance. The other 50 percent may still be actively circulating throughout your brain. This will result in a night of severe difficulty falling asleep, bad quality of sleep and not being fully rested in the morning. That’s why in general you should avoid consuming caffeine after lunch.

Two final important things to know about caffeine. Firstly, there are many products containing the stimulant caffeine. Besides coffee, caffeine can be found in energy drinks, sodas, certain teas, dark chocolate and ice cream. Secondly, most people don’t realize that there is also caffeine in de-caffeinated coffee. It is not caffeine free as many people think. One cup of decaf usually contains 15 to 30 percent of the dose of a regular cup of coffee. If you want to learn more about the impact of caffeine on sleep, check out the page focused on the External Causes of Insomnia.

So what about nicotine? Almost everybody is aware that smoking is bad for your health. However, not many people know that the nicotine found in cigarettes also negatively affects your sleep, and this in a variety of ways. Nicotine is a stimulant which can make it harder to fall asleep and stay asleep at night. Moreover, Nicotine disrupts your natural sleep-wake cycle and suppresses restorative REM sleep. Furthermore, regular smokers often experience withdrawal symptoms during the night, causing frequent awakenings or sleep fragmentation. Lastly, nicotine can interfere with the production of melatonin, the hormone that regulates sleep, further compromising sleep quality.

9. Avoid Drinking Alcohol in the Evening

If you are one of those people who thinks that “alcohol helps you to sleep better at night”, don’t kid yourself. This couldn’t be further away from the truth. Studies indicate that alcohol affects an individual’s sleep negatively in a variety of ways. Drinking alcohol in the hours before going to bed will reduce sleep quality significantly. Alcohol is one of the most powerful suppressors of REM sleep. Even consuming moderate amounts of alcohol in the afternoon will deprive individuals of REM (dream) sleep. In other words, alcohol keeps you in lighter stages of sleep and reduces the overall quantity and quality of deep restorative sleep. 

Additionally, alcohol in the blood causes severe sleep fragmentation as individuals will briefly awaken numerous times throughout the night. These awakenings are mostly unnoticed by the sleeper. Furthermore, alcohol can cause breathing impairment at night by worsening common breathing issues such as snoring and sleep apnea. As a result of these numerous sleep disruptions, alcohol consumers often feel exhausted the following day.

More in-depth information on the impact of alcohol on sleep can be found on the page focused on the External Causes of Insomnia.

10. Avoid Heavy Meals Before Bedtime and Choose Sleep-Promoting Foods

If you are wondering if your eating habits can have an impact on your sleep quality, well the answer is yes, they most definitely can. Certain foods can either promote or hinder sleep. Here are some food related-tips to sleep better.

First of all, the scientific evidence suggests that for healthy sleep you should avoid going to bed too full or too hungry. You absolutely need to avoid large and heavy meals before bedtime as this can lead to indigestion, discomfort and difficulty falling asleep. For that reason, it is recommended to have your dinner at least two to three hours before your scheduled bed time and to keep portions rather small.

Research indicates that the types of food we eat has an impact on our sleep at night. You should avoid foods that are heavy, fatty, fried, spicy or acidic as they can cause acid reflux, indigestion, heartburn and other discomfort, which may disrupt sleep. It’s best to avoid these foods, especially if you are prone to acid reflux of other gastrointestinal issues. You should also avoid excessive carbohydrates and sugars, as well as carbonated beverages and citrus fruits.

So what can you eat? Well, there are some foods that actually promote sleep. This is because some foods contain certain compounds that can support better sleep, such as tryptophan. This is an amino acid that helps to produce serotonin and melatonin which are beneficial for sleep. These sleep-promoting types of food include turkey, chicken, fish, dairy products, nuts and seeds. Other foods such as whole grains can also aid in sleep. But remember, you should keep the portions small in the hours before going to bed. If you do crave an evening snack, go for something light and healthy such as a small serving of low sugar cereal with milk, a banana or a handful of almonds.

You should consider drinking an herbal tea in the evening as this can promote sleep. Certain herbal teas contain ingredients with calming, sleep promoting properties such as chamomile, lavender, or valerian root. Studies have indicated these ingredients can promote relaxation and improve sleep quality. Here is a great example of a sleep promoting herbal tea:

Check out our list of top herbal tea recommendations on Amazon at the bottom of the page focused on The Most Effective Supplements to Reduce Insomnia and Sleep Better at Night. The herbal tea’s mentioned are ideal to enjoy in the hours before bedtime as they help to destress, unwind and prepare your mind and body for sleep. However, don’t drink too much as this will cause you to wake up during the night to urinate. More on this topic in the following tip.

11: Avoid Drinking Too Much in the Evening

Many people make the mistake of drinking too much water (an other beverages) in the evening hours. This is not a good idea as it will force you to wake up at night to go to the bathroom, therefore interrupting your precious sleep. Don’t take this the wrong way, drinking plenty of water is quite important for your health. Moreover, if you don’t drink enough during the day this can actually harm your sleep. However, it’s all about timing and finding a good balance that works for you.

Around 80% of our body consists out of water and we can’t survive for more than a few days without it. Therefore, drinking plenty of water is essential for our health and to keep our body functioning properly. If we don’t drink enough water during the day we become dehydrated which not only negatively affects our daily functioning, but also our sleep at night. Dehydration can cause lower sleep quality and can force us to wake up during the night. Furthermore, dehydration can cause headaches, fatigue, muscle cramps, dry mouth etc. If you often get dehydrated during the night, keeping a water bottle near your bed would be advised. 

It is highly recommended to drink between 2 and 4 liters of water each day to make sure you are properly hydrated. The amount of water needed depends on your body weight, your levels of activity and the temperature and humidity throughout the day. Stick to drinking water and herbal teas, and avoid drinking coffee, alcohol or sugary drinks as they worsen dehydration. Lastly, make sure to drink plenty of water when waking up in the morning, at least two big cups. This is because every morning your body wakes up significantly dehydrated as you sweat out a lot of fluids during sleep. This is especially an issue if you live in a warmer climate.

Make sure to take into account that drinking too many fluids late at night is a bad idea. This can cause repeated trips to the bathroom at night, interrupting your sleep. This is called nocturia which can cause numerous negative consequences such as sleep cycle disruption, reduced productivity, nighttime falls and accidents, and depression. Nocturia is especially an issue for the elderly as well as people suffering from kidney disease or diabetes, or those who are taking diuretic medication. 

Generally, you should avoid drinking large quantities of any beverage in the hour or two before bed. Additionally, make sure to empty your bladder as part of your bedtime routine. If you do want to drink something small in the evening hours, go for something that can actually help you to fall asleep faster and to sleep better at night, such as an herbal tea. Certain herbal teas contain ingredients with calming, sleep promoting properties such as chamomile, lavender, or valerian root. Studies have indicated these ingredients can promote relaxation and improve sleep quality.

Check out our list of top herbal tea recommendations on Amazon at the bottom of this page. The herbal tea top picks highlighted are ideal to enjoy before bedtime as they help to destress, unwind and prepare your mind and body for sleep.

12. Choose a Proper Sleeping Position At Night

There are three main sleeping positions, referring to lying on your back, side or stomach. Your sleeping position has a big impact on your sleep health as it can either assist or hinder your body’s ability to repair itself. Additionally, an improper sleep position can cause stiffness or pain in the back, neck, arms or shoulders and can contribute to lower sleep quality. Each sleeping position has different advantages and disadvantages. However, some sleeping positions are considered healthier than others.

Of the three possible sleep positions, sleeping on your side or back is recommended the most. These two positions relieve pressure on the spinal tissues, enabling your muscles to relax and recover. Furthermore, sleeping on your side is characterized by having the most benefits and the least amount of disadvantages. Interestingly, sleeping on your right side is considered more beneficial for your health (in most cases), and it may reduce symptoms of insomnia.

However, there are always exceptions and other factors to take into account. Choosing an appropriate sleeping position depends largely on your personal preferences, your physical condition and overall health. More information on this topic can be found on the page focused on The Best Sleeping Positions For Your Health.

13. Get Rid of Your Harmful Snoozing Habit in the Morning

“You Snooze, You Lose!”

You can take this well-known saying quite literally. Most people use an alarm clock to get out of bed in the morning and make use of the snooze button. Sometimes even multiple times in a row. If this is you, you need to stop this bad habit as soon as possible! The consequences of snoozing your alarm clock for your health can be quite severe.

When your alarm clock goes off it causes an increase in blood pressure, heart rate and stress levels. Using the snooze button is especially harmful as it causes your body to deal with the cardiovascular assault repeatedly in a short span of time. Additionally, snoozing your alarm causes you to be much more groggy and tired throughout the day compared to when waking up immediately. A long term snoozing habit can significantly damage your heart and nervous system.

Most people require an alarm clock to maintain their schedule and to prevent oversleeping. If you do require an alarm clock in the morning, make sure to use it responsibly and try waking up immediately without using the snooze button. You should consider your alarm clock as your backup, as your plan B. Your plan A should be to wake up naturally without the need for an alarm clock. This can be achieved with sufficient planning and discipline.

More information on this topic can be found on the page focused on The Negative Impact of Using and Snoozing an Alarm Clock in the Morning. This page provides effective tips and advice on how to use an alarm clock responsibly and how to get rid of a harmful snoozing habit once and for all.

Acquiring a more effective alarm clock can be a gamechanger for your morning routine and overall well-being. Nowadays, there exist numerous innovative alarm clock designs which can help to prevent oversleeping as well as snoozing your alarm clock. We highly recommend checking out this in-depth guide highlighting the best and most effective alarm clocks currently on the market. There are a lot of high quality options to choose from. These devices can help you to wake up immediately and/or more naturally. This will allow you to start the morning in a good mood while feeling alert, productive and ready to seize the day.

14. Include Regular Short Naps in Your Weekly Schedule

Who doesn’t like a nice little nap after lunch? Well, let me tell you this; taking a nap after lunch (also called a biphasic sleep pattern) is actually genetically hardwired in our DNA. This is also the reason why all humans experience a dip in alertness occurring in the midafternoon hours. That’s when most people feel like taking a nap, regardless of culture or geographic location. We are here to tell you that it is actually recommended to take a short daily siesta and this for multiple reasons.

If you have the possibility to do so it would be a good idea to implement a regular (responsible) napping habit in your weekly schedule. It is scientifically proven that taking regular naps provides numerous health benefits. First of all, it allows you to catch up on some sleep if you are sleep deprived, making you more alert. Additionally, it is a great way to relax and it can improve your mood. Furthermore, napping can provide better performance, quicker reaction time and improved memory for the remainder of the day.

If all that wasn’t convincing enough, taking regular naps may also help you to live longer. This is because it can reduce your blood pressure and it can significantly reduce the chance of you having a heart attack later in life. More information on this topic can be found on the page focused on Why Taking a Daily Siesta Can Help You Live Longer. 

However, it is important to nap responsibly and to not overdo it. When napping during the day, it is important to limit the time to 20 minutes maximum. Sleeping longer than 20 minutes will cause you to go into a deeper stage of sleep. This will make it much harder to wake up, it can cause grogginess and can leave you feeling worse. Additionally, you should avoid napping after 3 p.m. in the afternoon as it can interfere with nighttime sleep. This is especially important if you suffer from insomnia at night. In that case, taking a nap during the day may not be recommended as it can worsen your symptoms.

It would be wise to incorporate a regular 20 minutes siesta habit in your weekly schedule. Some studies indicate that napping even only once or twice a week could be beneficial for your health. However, you will need an effective alarm clock to prevent you from oversleeping and ruining the rest of your day and night. Nowadays, there are numerous alarm clocks on the market which are highly effective at preventing oversleeping. We highly recommend checking out this in-depth guide highlighting the best and most effective alarm clocks currently on the market. There are a lot of high quality options to choose from, some of which are loud enough to wake up even the deepest sleepers.

15. Adjust Your Medication Intake and Consider Natural Sleep Supplements

Numerous types of medication can have a negative impact on the quality and/or quantity of your sleep. Examples of such harmful medications are those commonly prescribed for heart, blood pressure and asthma issues. Additionally, many over the counter and herbal remedies for coughs, colds or allergies can be disruptive to sleep patterns. If you are suffering from insomnia and you are currently taking any of these types of medications, we highly recommend talking to your health care provider.

You should ask your doctor whether any medication you are taking might contribute to your insomnia issues. Perhaps their intake can be reduced or they can be replaced with another less harmful medication. Additionally, perhaps they can be taken at another time during the day to reduce the adverse effects on sleep.

Now that we are on the topic of medication, let’s make one thing very clear. Whatever you do, DO NOT take any sleeping pills! Taking sleeping pills has significant risks for damaging your health and can cause life threatening diseases. Don’t believe what the big pharmaceutical companies are telling you. Sleeping pills don’t work! On the contrary, sleeping pills will make your sleep quality way worse. Furthermore, they are highly addictive, have a bunch of side effects and will reduce your life expectancy significantly! If you want to learn more about this very important topic, visit the page focused on The Scary Impact of Sleeping Pills on Health.

We highly recommend trying out and sticking to the 15 tips highlighted on this page. If you follow these 15 guidelines correctly you should experience a significant improvement in your overall sleep health within weeks (or even days). This list of 15 best sleeping hygiene practices are guaranteed to have a big impact on your overall sleep quality and quantity.

If you are still experiencing insomnia issues after months of following these 15 tips, you can consider supplementation as an additional (optional) course of action. However, before taking any supplement it is recommended to consult your doctor. Especially if you are on any type of medication and/or if you are suffering from an underlying health condition. This is very important so don’t skip this step! Take into account that the content on this page is solely for informational and educational purposes and does not provide or substitute medical advice, diagnosis and/or treatment.

That being said, some supplements are beneficial for sleep and can help to reduce symptoms of insomnia. Sleep supplements can be considered as a tool to help support your natural ability to get a great night’s rest. They work best in combination with good sleep hygiene practices covered on this page. If you don’t know where to start, don’t worry, we got you covered. Check out our in depth guide on the page focused on The Most Effective Supplements to Reduce Insomnia and Sleep Better at Night. The natural sleep remedies and supplement recommendations which are covered on this page will provide the highest chance of improving your sleep.