18 Quick Tips to Improve Your Sleep

If you find it difficult to get the recommended seven or more hours of sleep every night, you’re not alone. More than 50 million Americans suffer from ongoing sleep disorders. Poor sleep increases the risk of a wide range of negative health outcomes—from cognitive impairment and weakened immunity to cardiovascular disease, diabetes, and obesity.

The good news? There are practical, science-backed strategies you can implement to improve your sleep—and your overall well-being.

1. Establish a Sleep Routine

Consistency is key. A study from Applied Physiology, Nutrition, and Metabolism found that late bedtimes and inconsistent sleep patterns correlate with adverse health outcomes. Going to bed and waking up at the same time each day helps to regulate your circadian rhythm.

2. Disconnect from Devices at Night

Blue light from phones, tablets, and televisions suppresses melatonin production—the hormone that signals your body it’s time to wind down. Aim to power down all electronics at least 60 minutes before sleep.

3. Add Red Light Therapy to Your Routine

While blue light disrupts sleep, red light may enhance it. Regular use of Red Light Therapy has been linked to improved circulation, reduced inflammation, and enhanced cellular regeneration—creating the foundation for more restorative rest.

4. Keep Naps Short and Sweet

Limit naps to 20 minutes or less. Anything longer can throw off your nighttime sleep by interfering with your body’s natural rhythm.

5. Limit Caffeine in the Afternoon

Caffeine lingers in your system longer than you may think. According to Sleep Medicine Reviews, caffeine consumed as much as eight hours before bed can reduce total sleep time and efficiency. Avoid it after 2 p.m. if you’re aiming for optimal rest.

6. Get At Least 30 Minutes of Natural Light

Exposure to natural sunlight supports circadian alignment. Even just 30 minutes a day has been shown to improve both the quality and duration of sleep.

7. Implement Regular Cryotherapy

Cryotherapy may not only boost mood and reduce inflammation but also improve sleep quality. Brief exposure to extreme cold can activate the parasympathetic nervous system and improve deep sleep.

8. Consider Melatonin Supplements

Melatonin, available over the counter, can be useful for regulating sleep-wake cycles. When used responsibly, it can support better sleep—especially when paired with good habits.

9. Limit Alcohol Consumption

Alcohol may make you feel sleepy, but it disrupts melatonin production and increases the likelihood of snoring, sleep apnea, and nighttime waking.

10. Invest in Quality Bedding

An old or unsupportive mattress can impact your quality of rest. Experts recommend replacing your mattress every six to eight years and investing in comfortable, breathable bedding.

11. Create a Comfortable Environment

Keep your bedroom cool (around 65°F), quiet, and dark. Blackout curtains, white noise machines, and proper ventilation can all make a difference.

12. Plan Exercise Accordingly

Regular physical activity supports deep sleep, but vigorous exercise too close to bedtime can have the opposite effect. Try to work out earlier in the day.

13. Avoid Nicotine

Nicotine is a stimulant that can reduce sleep quality, and even secondhand exposure has been linked to poor sleep. If you’re looking to sleep better, eliminating nicotine is a solid step.

14. Take Time to Relax

Winding down matters. Activities like gentle stretching, deep breathing, journaling, or listening to calming music can help shift your body into rest mode.

15. Build a Nighttime Self-Care Ritual

One of the most effective ways to transition into restful sleep is to create a personalized nighttime routine that signals to your body and mind it’s time to relax. This could include a simple skincare ritual using SUM OF ALL products—starting with the Collagen Boosting Serum or Overnight Resurfacing Serum, followed by the Replenishing Night Cream to nourish and restore skin while you sleep. Combine this with mindful practices such as light stretching, 5-minute meditation, or journaling to release the mental clutter of the day. A consistent self-care ritual not only helps prepare your body for deep rest but also nourishes your emotional well-being—turning bedtime into a cherished, calming experience.

16. Avoid Large Evening Meals

Heavy meals or spicy, sugary foods can interfere with sleep. Instead, opt for lighter, sleep-supporting snacks like oatmeal, bananas, or almonds.

17. Limit Liquids at Night

Stay hydrated during the day, but ease up on liquids closer to bedtime. This helps reduce middle-of-the-night bathroom trips that interrupt your rest.

18. Keep the Bedroom a Sleep-Only Zone

Train your brain to associate your bedroom with rest and intimacy only. That means removing distractions—no working in bed, no phones, no clutter.

Ready to Reclaim Restful Sleep?

Improving your sleep doesn’t require a total life overhaul. With intentional changes—like setting a routine, investing in your environment, and making space for evening rituals—you can take meaningful steps toward better rest, better health, and a more energized life. Incorporate proven wellness therapies and gentle self-care practices to transform your nights—and your days.