Seeking Sleep: 20 Strategies to Get a Full Night’s Rest

The typical adult needs seven to nine hours of slumber each night, but achieving good sleep hygiene can be challenging. Devices such as the Apple Watch, Fitbit and Oura Ring can track stats such as sleep duration and sleep stages, but ultimately, it’s up to you to figure out how to get better sleep, and more of it.

We present 20 strategies for getting eight hours of blissful shut-eye every night.

1. Develop a consistent bedtime routine for the hour or so before bed

Such a routine might consist of putting away all electronic devices, setting an alarm, taking a warm shower, applying skincare products, drinking warm milk or chamomile tea, reading a book, doing some deep breathing or meditating, listening to a bedtime podcast (such as Drift Off or Nothing Much Happens), turning on a white-noise machine and switching off the lights. Following the same routine each evening trains your brain to prepare for sleep.

2. Maintain a consistent bedtime and wake-up time, even on weekends

According to a 2024 study, an irregular sleep schedule leads to an increased risk of dementia. Additional studies link lower sleep regularity to higher risks of metabolic and cardiovascular problems. If you need to catch up on your sleep debt, go to bed a bit earlier instead of sleeping in later. If you must nap, keep it short and don’t nap too late in the afternoon.

3. Keep the bedroom cool

Lower your thermostat in the evening, so the room stays between 15 and 19 degrees Celsius (babies and toddlers require a slightly warmer room, from 18 to 21 degrees). These cooler nighttime temperatures help you fall asleep and stay asleep. Overheating during the night can lead to restlessness and interrupted sleep.

4. Keep the bedroom dark all night long

Invest in blackout blinds or curtains to keep out light, even in summertime when the sun rises early and sets late. If that’s still not dark enough, buy a comfortable eye mask with deep, contoured cups to block out light while allowing space for your eyes to move during REM sleep.

5. Ensure the bedroom is quiet

If outside noise at night is an issue, purchase high-quality earplugs or a white-noise machine. If a partner’s snoring is unbearable, consider separate bedrooms. According to a 2023 New York Times survey, about one-fifth of couples sleep in different rooms, usually because of snoring, nighttime restlessness or differing work schedules.

6. Ban electronic devices from the bedroom

The blue light emitted from phones and tablets can affect circadian rhythms, making it harder for you to fall asleep. Plus, the lure of an electronic device on your bedside table can lead you to stay up late, responding to messages, browsing social media, playing games, shopping and doomscrolling. Electronic devices stimulate your brain, which is the opposite of what you need at bedtime.

7. Read a paperback book as part of your evening routine

If you must use an e-reader, choose a device that emits little or no blue light. A basic e-reader is the best bedtime choice, since it eliminates the potential distractions of social media, email and web browsers, allowing you to immerse yourself fully in a book. And leave the thrilling murder mysteries for daytime reading to avoid staying up late to find out whodunit.

8. Move the television out of the bedroom

The temptation to stream “just one more” episode of your favourite TV show can be impossible to resist, and watching the evening news at bedtime can be stressful and disrupt slumber.

9. Get enough sunlight, especially early in the day

According to a 2025 study, morning sunlight exposure leads to better nighttime sleep. The theory is that morning sunlight helps to regulate circadian rhythms, which then improves sleep.

10. Get regular exercise

But, avoid doing a high-intensity workout in the two hours before bedtime as it can raise your heart rate and body temperature, leading to delayed sleep onset and poor sleep quality. Gentle exercises such as walking, stretching and yoga can be beneficial before bed.

11. Avoid stimulants in the evening

Avoid nicotine, caffeine and large meals late in the day, as these can make it harder to fall asleep and remain asleep.

12. Don’t drink alcohol late in the evening

As a sedative, alcohol may help you fall asleep faster, but your sleep is likely to be fragmented, interrupted by the need to urinate and a worsening of snoring and sleep apnea symptoms. Alcohol also negatively affects REM sleep, delays melatonin release, increases cortisol and interferes with circadian rhythms.

13. Pass on prescription sleeping pills

Though these pills might seem like the answer to insomnia and other sleep issues, they can be addictive. They’re best used as a short-term solution (less than two weeks’ duration) during a period of acute stress.

14. Consider taking a supplement

Supplements like melatonin, magnesium, vitamin D, ashwagandha or valerian root are commonly used to help with sleep. Consult your doctor first to discuss side effects and possible interactions with other medications you may be taking.

15. Double-check your prescriptions

Some medications might be keeping you awake at night and should be taken earlier in the day. Also, discuss with your doctor whether any medications and supplements could be interacting negatively and interfering with your sleep.

16. Consider banning pets from the bedroom

This tip may be tough for a pet-lover to even think about. Though utterly adorable, cats and dogs often move around throughout the night, hog bed space, make noise and just generally interrupt your sleep.

17. Invest in quality pyjamas that are loose, breathable and comfortable

Cotton, linen, bamboo, flannel and merino wool are all good fabric choices. Avoid synthetics such as polyester, which don’t breathe well and can irritate sweaty skin.

18. Turn your bedroom into a peaceful retreat

Eliminate clutter, mess, strong smells, harsh lights and anything else that causes stress or discomfort.

19. Make your bed as inviting as possible

Get rid of scratchy or uncomfortable bedding. Perhaps splurge on a larger bed, to ensure each person (and pet) has enough space to sleep comfortably. If your partner likes to be warmer or colder than you do during the night—and especially if your partner moves around frequently while sleeping—consider swapping your large duvet for two smaller ones, perhaps of different weights. Use your bed only for sleep and romance, not for snacking, scrolling or working.

20. If you still have trouble falling asleep…

Get up after 15 or 20 minutes and do something quiet and relaxing until you feel drowsy: read a book, meditate, play soft music or listen to a bedtime podcast. Avoid looking at the clock while you focus on relaxing. The goal is to prevent your brain from associating bedtime—and your physical bed—with stress, frustration, anxiety or other negative emotions that can make sleep even more elusive. Consider consulting a sleep therapist for guidance if the issue persists.

Disclaimer: This article is meant as general advice only and does not substitute individualized medical care. If you have health concerns or questions about your sleep, please contact your doctor or a local sleep clinic.