Getting high-quality, restful sleep is incredibly important for both physical and mental health. When you don’t get enough deep sleep, it can negatively impact your mood, energy levels, focus, immune system, and more. The good news is there are steps you can take to promote deeper, more restorative sleep. Here are seven tips to help you sleep better and wake up feeling refreshed.

Stick to a Consistent Sleep Schedule

Having a regular bedtime and wake-up time trains your body’s internal clock for better sleep. Try to go to bed and get up at about the same time every day, even on weekends. This consistency helps regulate your circadian rhythm, so you’ll feel sleepier at bedtime and wake up more refreshed.

Create an Optimal Sleep Environment

Make sure your bedroom environment is conducive to sleep. Keep it quiet, dark and cool. Install blackout curtains or wear an eye mask to block out light. Use a fan, white noise machine or earplugs to muffle sounds. Make sure your mattress and pillows are comfortable. Keep electronic devices like TVs and computers out of the bedroom. The ideal sleeping environment is cool, calm and distraction-free.

Avoid Pre-Bedtime Screen Time

Don’t use electronic devices like smartphones and tablets right before bed. The blue light emitted from screens suppresses melatonin production and stimulates brain activity, making it harder to fall asleep. Give yourself at least 30-60 minutes of tech-free time before bed to relax and unwind. Read a book or practice another relaxing activity instead.

Establish a Soothing Pre-Bed Routine

Having a consistent, relaxing pre-bed routine signals to your body that it’s time for rest. Activities like taking a warm bath, reading, light stretches, or meditating can help prime you for sleep. Avoid stimulating activities like intense exercise, work, or screen use right before bed. Stick to soothing rituals to transition smoothly into sleep.

Be Careful with Naps

Daytime naps can be refreshing but can also interfere with nighttime sleep, so use caution. Limit naps to 20-30 minutes max; any longer can lead to grogginess. Take naps before 3 p.m. if possible, as later naps are more likely to impact your sleep-wake cycle. Make sure you’re getting sufficient nighttime sleep before adding in naps – excessive daytime sleeping could be a sign your nighttime sleep needs improvement. If you regularly have trouble sleeping at night, it’s best to avoid naps altogether until your sleep schedule is stabilized.

Manage Stress and Anxiety

High stress and anxiety levels interfere with quality sleep. Try relaxing activities before bed like deep breathing, yoga, or mindfulness meditation. Keeping a journal can help you organize racing thoughts. If anxiety or chronic stress continuously disrupts your sleep, consult a mental health professional. For chronic insomnia, consider using a top notch snoring app or consulting a doctor for advice.

Monitor Your Diet and Caffeine Intake

Avoid heavy, fatty or spicy meals before bed – they can cause indigestion that disturbs sleep. Refrain from eating too close to bedtime so your body has time to digest. Cut down on sugary and refined carbs that may cause energy spikes and crashes. Avoid caffeinated beverages after lunch – caffeine’s effects can linger for hours. Proper daytime nutrition promotes nighttime sleep.

Making simple lifestyle adjustments can have a big impact on improving your sleep quality. Focus on keeping a consistent schedule, winding down properly before bed, and setting up an optimal sleep environment. Managing stress and diet are also key. With some concerted effort, you’ll be sleeping better and feeling more energetic during your waking hours.