How to Sleep Better Naturally: 10 Evidence-Based Tips
Here is how to sleep better naturally: keep a consistent wake time, get morning daylight, keep your bedroom cool and dark, cut caffeine after midday, and use the bed only for sleep. These habits form the basis of cognitive behavioral therapy for insomnia (CBT-I), the most effective long-term treatment for insomnia, more effective than sleep supplements.
Most sleep problems improve with changes to routine and environment. These ten tips are drawn from the core of CBT-I and sleep research.
Ten tips
- Wake up at the same time every day, even on weekends.
- Get bright light in the morning, ideally outdoors, to set your body clock.
- Dim lights in the evening and limit screens in the last hour.
- Keep the bedroom cool, dark and quiet.
- Cut off caffeine 6–8 hours before bed.
- Limit alcohol; it fragments sleep in the second half of the night.
- Exercise regularly, but finish intense workouts a few hours before bed.
- Use the bed only for sleep and sex, not for phones or work.
- Get up if you can't sleep after about 20 minutes, and return when sleepy.
- Wind down with a consistent pre-sleep routine.
When to see a doctor
Loud snoring with breathing pauses, gasping at night, restless legs, or insomnia lasting over three months deserve medical attention.
What about supplements?
Melatonin helps with sleep timing and jet lag; magnesium and L-theanine have weaker evidence. See our best supplements for sleep and ashwagandha for sleep.
Frequently asked questions
How long does it take to fix a sleep schedule?
Shifting your body clock takes about one to two weeks of consistent wake times and morning light.
Is it bad to stay in bed if I can't sleep?
Lying awake for long periods can train your brain to associate bed with wakefulness. If you're awake for about 20 minutes, get up and do something calm until sleepy.
Sources
This page is for education and is not a substitute for advice from your doctor. Read our medical disclaimer.