Tips to sleep better
Explore expert tips and advice for achieving better sleep. Stay informed and enhance your rest with our latest insights and practical sleep strategies.
Di Liesbeth Keuninckx
In today’s fast-paced world, a good night’s sleep can often be at the bottom of our to-do list. But it plays a crucial role in both our physical and mental health. From boosting energy levels to decreasing stress and anxiety, sleeping well can do you a world of good.
But it’s not always easy to get good sleep, whether you suffer from anxiety or struggle to sleep in a noisy environment. If you’re ready to turn things around, we’ve gathered all of our tips to help you sleep, right here in one place.
Understanding common sleep challenges
There are countless reasons why people find it hard to fall asleep at night. Many people struggle with insomnia, which is a persistent difficulty in falling asleep or staying asleep. Others suffer from sleep apnea, a condition that’s characterized by pauses in breathing during sleep. For some people with restless leg syndrome, a neurological condition that causes an uncontrollable urge to move the legs, it can be impossible to drift off at night.
And for many other people, noise is one of the most significant barriers to a good night’s sleep. Whether it’s the sound of your partner snoring beside you, noisy neighbors, or a busy street outside, a loud environment can significantly hamper your efforts to create good sleep hygiene.
Strategies for a better night’s sleep
If you’re looking for better sleep tips, it’s all about prioritizing sleep hygiene. Maintain a consistent sleep schedule, going to bed at roughly the same time each day, and create a calming bedtime routine – that means avoiding the blue light from your smartphone before bed, and reaching for a book instead. You could also try relaxation techniques like deep breathing and meditation before bed to reduce stress and anxiety and put you into a more optimal state for sleep.
Expert sleep advice always highlights the importance of optimizing your sleep environment by making sure your room is dark – or using an eye mask if it’s not possible to block out light – as well as investing in a comfortable mattress and pillows, and ensuring your bedroom is neither too hot nor too cold.
It’s also a good idea to reduce the amount of noise disturbance by using earplugs for sleeping. Look for soft, comfortable earplugs that you can wear all night long to reduce the amount of noise reaching your ears. This will help you to drift off faster – and stay asleep for longer.
Featured article
How sleeping with earplugs can improve your sleep
The average adult between 26 and 64 years old needs about seven to nine hours of sleep per night. If you’re consistently not hitting these numbers, everything from your physical to your mental health can suffer. Sleeping with earplugs can have a number of benefits, such as an increase in natural melatonin, improved sleep quality and duration.
Frequently Asked Questions
What’s the most common reason people struggle to sleep better?
Usually, it’s a combination of habits and environment. Small disruptions in routine, light, or noise add up and affect sleep quality over time.
Is sleeping better about habits or surroundings?
Both matter. Healthy habits prepare your body for sleep, while the right environment helps you stay asleep without interruptions.
Why does good sleep feel harder to achieve than it sounds?
Because sleep isn’t something you can force. It responds best to consistent cues that signal safety, calm, and predictability.
Can improving sleep quality help even if sleep time stays the same?
Yes. Deeper, less interrupted sleep often leads to better energy and focus, even without adding more hours in bed.
How much does noise affect overall sleep quality?
Noise is one of the most underestimated factors. Even subtle or occasional sounds can interrupt deep sleep stages.
Is it better to focus on one sleep change or many at once?
Starting small works best. One or two consistent changes are more effective than trying to overhaul everything at once.
Can reducing nighttime noise support better sleep long-term?
Yes. A calmer sound environment helps your brain associate bedtime with rest, not alertness.
Do sleep improvements happen immediately?
Some changes help quickly, others take time. Sleep quality usually improves gradually with consistent routines.
Why do light sleepers struggle more with sleeping better?
Because they wake more easily from small disruptions. Managing noise and stimulation makes a bigger difference for them.
What’s a simple step that often helps people sleep better?
Creating a quieter, more predictable sleep environment. It’s one of the fastest ways to reduce nighttime disruptions.