Your Ultimate Guide On How To Get a Better Night’s Sleep

If you want to know about the factors affecting sleep, how to get deep sleep, and how to sleep longer, you have come to the right place. Most of us understand that sleep is essential for both psychological and physiological repair in our bodies, and we have likely all experienced the consequences of not getting enough of it.  As a mom of two and a person who has suffered from severe insomnia, this is a topic close to my heart!

In this post, you’ll learn all about the main factors affecting sleep, what to do when you can’t sleep at night, and how to get deep sleep. Here are some simple, practical solutions to help you toward a more restful night.

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase).

The importance of good quality sleep

Numerous studies highlight the importance of getting high-quality sleep regularly. The CDC recommends a minimum of 7 hours of sleep per night for adults, and for good reason.

An estimated 50-70 million Americans experience disordered sleep and wakefulness, which can affect day-to-day functioning and also have a negative impact on long-term health.

In one study, chronic sleep restriction (4 or 6 hours per night over 14 consecutive days) had a significant negative impact on cognitive performance-related tasks. The effects were cumulative, showing that even relatively moderate sleep deprivation could seriously impair daytime functioning.

Chronic insomnia in older adults has also been associated with impaired cognitive functioning.

All phases of the sleep cycle are important

Each phase of the sleep cycle rejuvenates the brain for optimal function. When a person is deprived of sleep, toxic build-up in the brain can show up in behavior, impaired judgment, and cognitive abilities.

Deep, non-REM sleep offers significant benefits for health, including the ability to cleanse the brain. Brain cleansing primarily occurs while we sleep, as toxins and waste are washed away. Studies highlight the relationship between poor quality sleep and cognitive impairment in older adults and the link with conditions such as Alzheimer’s and dementia.

Sleep deprivation and the obesity epidemic

A meta-analysis of studies showed consistent links between short sleep duration and obesity. The combination of inadequate sleep, disruption to physiological rhythms, and suppression of melatonin contributes to the obesity epidemic.

The quality and quantity of sleep significantly predict the risk of developing type 2 diabetes. A series of hormonal changes occurs in the body when you lack sleep. These hormonal changes are highly likely to affect your food choices the day after a poor night’s sleep.

A lack of sleep can certainly negatively impact your ability to lose weight I cover this in a full chapter of my holistic weight loss book, burning fat for good.

You can also listen to my short interview with fitness professional Tom Downs about how sleep affects your ability to burn fat. Subscribe to my YouTube channel while you’re there! If you also want to be notified when I post new videos like this, click on the bell icon.

How to get deep sleep, or at least ‘better’ sleep

1. Mind your Caffeine intake

If you want to learn how to get deep sleep, this is an important point to keep in mind.  How does caffeine affect sleep?  It’s a stimulant, so it can prevent you from getting deep, restorative sleep. Caffeine has a long half-life, so traces of your morning coffee could still be in your system by evening. This could make it difficult for you to sleep. 

A review and meta-analysis of the relationship between alcohol consumption and sleep apnea found that higher levels of alcohol increased the risk of sleep apnea.

Some people won’t experience trouble sleeping after consuming caffeine. Some may even be able to drink coffee in the evening and still sleep well. However, if you are reading this post because you have trouble sleeping, it’s worth addressing your caffeine intake. Anyone who has trouble sleeping should consider avoiding caffeine after midday.  People who are particularly sensitive should consider gradually eliminating it altogether. 

If you feel you must drink caffeine-containing beverages, stick to one in the morning.  Green tea, black tea, and chocolate also contain caffeine, but they have lower amounts than coffee.

2. Beware of Alcohol

Again, if you are asking how to get deep sleep, this point is also very important.  Although it might help you fall asleep, it can cause restless sleep.  If you have trouble with sleep, consider avoiding alcohol altogether.  It can prevent you from reaching a deep sleep state, which your body needs for restorative purposes.

A review of all known studies on the impact of alcohol on sleep in healthy volunteers offered the following insights:

• Alcohol may result in falling asleep faster, but it can also result in restless sleep during the night’s second half.
• High doses of alcohol can also result in a significant reduction in REM sleep in the first part of the night.
• Although low doses of alcohol may not affect the total amount of REM sleep over a night, the onset of the first REM sleep can be delayed across low, medium, and high doses of alcohol.

3. Mind your Stress

High levels of ongoing stress can keep you up at night.  If you wake up stressing about the same thing each night, you need to fix that stress, and the sleep will follow.

Find ways to keep stress to a minimum.  Try taking regular breaks throughout the day and setting aside at least 30 minutes of ‘me’ time each day.  Do things that you find relaxing.  Some examples could include yoga, meditation, going for a walk, reading a book, or taking a bath.  Find out here if stress is always bad for your health.

4. Get some sunlight

Try to get 20 minutes each day to help regulate serotonin, which can help you get a good night’s sleep.  This involves getting outdoors during the daytime!  Find out more about the benefits of the great outdoors here.

5. Get off your devices!

Light suppresses melatonin in humans, with blue light having the greatest impact. Blue light has also been shown to increase alertness more than other colors.

One study published in December 2019 found that blue light may not be as disruptive as previously thought. Scientists say this is because blue light is both dimmer and bluer than daylight.

Therefore, changing screen colors to yellow tones could send the body mixed messages, as they’re more similar to daylight. Experts say that blue colors have a weaker effect than white or yellow light of equivalent brightness.

However, the study was conducted on mice, which are nocturnal. So, it’s unclear whether similar conclusions would be drawn in human studies.

There is ample scientific research confirming that exposure to blue light disrupts melatonin production. Part of the problem with blue light could also stem from the potential for devices like smartphones and TVs to whittle away more time than you realize through mindless activities and keep the brain awake.

A small study of 20 adults found that those wearing amber (blue-light-blocking) lenses experienced improved sleep quality compared with the control group. Find out about the benefits of blue light glasses here.

Turn off all electronic devices and bright lights three hours before you plan to sleep.  If you must use your device(s) late in the evening, consider downloading f.lux or a similar app.  This will help remove the blue light from your device that may be affecting your sleep.

When devices may be ok before bed

It’s always wise to take a holistic approach to improving your sleep. In some cases, your device could be part of your wind-down routine. For example, if watching a light comedy on TV helps you to fall asleep, then go for it! This approach may be what you personally need to relax, switch off, forget the stresses of the day, and get ready to sleep.

Everyone is different, and you need to figure out what personally works for you. If you watch TV every night before bed and struggle to fall asleep, it’s worth considering changing your routine. It’s also wise to be mindful of the genre you watch before sleep, as you might find intense movies and shows impact you negatively, whereas something lighter could be beneficial.

6. Relaxing herbal teas

Drink this in the evening instead of a caffeinated tea or an alcoholic beverage, and enjoy its relaxing properties. Chamomile, lavender, passionflower, and valerian can be used on their own or together to help you relax before bedtime.

7. Podcasts

This goes against the advice in point five, but it can be very useful for someone who is really struggling to fall asleep.  Once you’ve decided on a few specific podcast episodes to help you get to sleep, download those episodes. That way, you can pop your device into flight mode and listen to the episode without any disruptions from messages or signals from your smartphone.

I personally find podcasts helpful for me in the evening.  First, download a podcast app (I use ‘Podcast addict’ on my Android phone, available in the Google Play Store here), then use keywords to find a meditation podcast.  One I recommend is called ‘The Meditation Podcast’ by Jesse and Jeane Stern. 

Another with a completely different approach is the ‘Sleep with Me’ podcast.  This is basically a guy with a really boring voice who tells a lulling, droning bedtime story to distract your racing mind.  I found it hilarious when I first turned it on…but it worked for me!

8. Melatonin

Melatonin is a hormone that helps maintain the body’s circadian rhythm and provides the body’s internal signal of darkness. It plays an important role in various aspects of health, including as an antioxidant and anti-inflammatory agent. Melatonin triggers the onset of sleep.

A tart cherry juice or another melatonin supplement may be useful, but will likely only work if you are actually low in melatonin.  If you want to know where to buy tart cherry juice, check out Iherb.  They offer a large range of tart cherry juice and other supplements to help you sleep better.  Check with your natural health practitioner if unsure which ones might be right for you.

Also, read about the best natural supplements for sleep to find out why melatonin might not be your best option.

9. Exercise

High self-perceived exercise exertion before bed is not necessarily associated with an inability to fall asleep. One study of 52 regularly exercising young adults found that high-exertion exercise was associated with improved sleep, including more deep sleep, a shorter time to fall asleep, and decreased light sleep.

Getting daily exercise can be an important way to tire the body sufficiently for sleep.  As the study I linked to above noted, evening exercise isn’t a problem for everyone. However, if you have trouble sleeping, ensure any intense exercise is done in the morning and see if it helps. 

You can listen to health and fitness expert Pascale Hennessey talk about the best time of day to exercise in this three-minute video. 

For more information about exercise, check out some of my blogs in the ‘physical fitness’ category. Maybe you could start with this simple playground workout or download my free bodyweight exercise pdf via the button below.

If you’re feeling tired from lack of sleep, you also need to consider whether it’s a good idea to exercise at all.

10. Reflexology

Reflexology is a holistic therapy that may be useful for health issues such as stress, fatigue, and quality of sleep. Pressure is applied to specific points of the feet or hands. These points are purported to correspond to specific organs in the body.

The good news is that there are simple reflexology techniques specific to sleep. Melanie is a qualified reflexologist, and she shares three reflexology points you can find on your own hands to help you ease into a night of restorative sleep.

11. Manage your mindset

The placebo effect is a well-known phenomenon, usually in the context of a specific medical treatment. It is essentially related to the individual’s mindset and perception of the treatment’s effects. This concept can be extended to other lifestyle concepts, such as sleep.

One study on the placebo effect in sleep found that assigning participants to either an “above average” or “below average” sleep condition could accurately predict their scores on certain cognitive tests. The quality of sleep a person believed they had positively or negatively influenced their cognitive state. Ultimately, this offers insights into the connection between a person’s mindset and aspects of their health.

I have personally used the power of a positive mindset regarding sleep. I have instilled some important beliefs around insomnia. One belief is, “My energy levels are not related to the amount of sleep I have had.”

This helps me to function effectively and get on with my day the night after I have experienced insomnia. If I dwell on the fact that I haven’t slept and that it’s crucial to my optimal health and well-being, it can send me into a negative thought pattern and make me feel worse than I need to.

Mindset for sleep is a big topic, and this section only covers it briefly. It’s essential to find ways to develop a positive association with your bed and sleep.

If you are in a poor sleep habit and have been for some time, it may take weeks or months to reset your habits.  If you really want to know how to get deep sleep, sleep longer, or just get better sleep in general, be consistent with the points above, and sleep will follow.

12. Food choices

What you eat affects how easily you drift off and whether you stay asleep. From a holistic health perspective, food is more than fuel — it also informs your body. It sends signals that either support rest or quietly work against it, which is why knowing the best superfoods for sleep is important.

Pro-sleep foods provide specific nutrients your body uses to regulate rest, calm the nervous system, and support recovery overnight. You may already know some, while others are more surprising. All of these fit into a balanced, realistic way of eating that promotes overall well-being, not just better nights.

13. Breathing

How you breathe at night can significantly affect your sleep quality. Nasal breathing is superior to mouth breathing because it helps filter, warm, and humidify the air, while also promoting better oxygen uptake and carbon dioxide balance. Research has shown that mouth breathing is associated with an increased risk of sleep-disordered breathing, snoring, and reduced sleep quality, whereas nasal breathing supports more stable airflow and improved sleep outcomes.

Nasal strips or reusable dilators can be effective for widening the nasal passages during sleep, making it easier to breathe through your nose.

Another simple but powerful tool is slowing your breath, particularly by extending your exhale. A longer out-breath stimulates the vagus nerve and activates the parasympathetic (“rest and digest”) branch of the nervous system. This helps down-regulate stress, calm the body, and create the ideal internal environment for falling and staying asleep.

14. Get out of bed and reset when needed

If you’re lying awake with your mind racing, it may be better to get out of bed for a short, set period rather than staying there feeling frustrated. When you remain in bed while stressed or alert, your brain can start to associate the bed with wakefulness instead of sleep. Even five to fifteen minutes of calm activity in dim light (such as gentle stretching, slow breathing, or reading something light) can be enough to reset your nervous system and help you return to bed feeling sleepy.

15. Try a posture with your feet above your heart

Positions that elevate the feet above the heart can help activate the parasympathetic nervous system, encouraging relaxation and a sense of calm. By gently shifting circulation and reducing the effects of gravity on the lower body, these postures can signal to your body that it is safe to wind down. I personally like to do a modified, gentle version of a yoga shoulder stand before bed, which I find deeply soothing and helpful in preparing me for sleep.

16. Wake at the same time every day

If you want to train your circadian rhythm, waking at the same time each day is one of the most powerful tools available. Your internal body clock thrives on consistency. Even if you’ve had a poor night’s sleep, getting up at your usual time strengthens your sleep-wake cycle and increases sleep pressure for the following night, making it more likely you’ll drift off more easily.

17. Outputs instead of inputs

I had never really considered this concept until a Chinese medicine practitioner explained it to me. I always thought reading was an essential part of my bedtime routine, but he pointed out that reading is still an input for the brain — you are consuming information.

I still read most nights (keeping it light and non-stimulating), but when my mind feels overactive, I switch to an “output” activity instead. Something simple like colouring, gentle journaling, or knitting allows the brain to express rather than absorb, which can be surprisingly calming.

18. Sleep Restriction Therapy

Sleep Restriction Therapy is a structured approach that limits the time you spend in bed to more closely match the time you actually sleep. Although it may sound counterintuitive, temporarily reducing time in bed can build stronger sleep pressure and consolidate fragmented sleep. Over time, as sleep becomes more efficient, the sleep window gradually increases, helping retrain the brain to associate the bed with deep, restorative sleep.

19. CBT for Insomnia

Cognitive Behavioural Therapy for Insomnia (CBT-I) is considered one of the most effective long-term treatments for chronic sleep difficulties. It addresses both the behaviours and thought patterns that interfere with sleep, helping you replace unhelpful habits and beliefs with healthier ones. Rather than relying on medication, CBT-I equips you with practical tools to restore natural sleep patterns and build lasting confidence in your ability to sleep well.

20. Give it time

If you are in a poor sleep habit and have been for some time, it may take weeks or months to reset your habits.  If you really want to know how to get deep sleep, sleep longer, or just get better sleep in general, be consistent with the points above, and sleep will follow.

Further reading about how to sleep better

Start with one or more of the above tips that resonate most with you – something you’re not already doing – and see if it has a positive impact on your sleep. Adjust your approach until you find the combination of factors that gets you the good night’s rest you deserve.

My holistic weight loss book “Burning fat for good” also covers a whole chapter on sleep, since a lack of sleep can negatively impact your ability to lose weight. If you want to know how to get more deep sleep and you’d also like a diet-free approach to weight loss, you can purchase my book in either paperback or kindle format.

Night shift workers are among those most commonly affected by sleep problems. Check out these top health tips for night shift workers to stay healthy.

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. [For my full disclosure, please see my DISCLAIMER page].