About Us

We're the creators of BetterSleep, a leading wellness app helping over 60 million people around the globe sleep better.

We’re on a mission to help people around the world live a happier, healthier life, through expert-led meditations, sleep stories, brainwaves and more.

Sidebar Image
Do you need help sleeping?
Share article
10 Sleeping tips that will help you sleep better
sleep
10 Sleeping tips that will help you sleep better
by BetterSleep
Share article

Experts recommend that adults get between 7 and 9 hours of sleep every night. Unfortunately, many people do not reach this number.According to researchers, insufficient sleep is now a global public health problem that negatively affects physical and mental health. If you struggle with sleep, making a few simple changes can help you catch more Z's fast.

1. Set a schedule and stick with it.

Set a bedtime and a wake time that allows for at least eight hours in bed. Keep to this schedule every night, even on the weekend. It may be difficult at first, but with time you’ll adapt to the schedule and begin to get sleepy at your usual bedtime.

2. Create a bedtime routine.

A schedule with a soothing routine is even more powerful for promoting a healthy sleep cycle. Create a bedtime routine that relaxes and prepares you for sleep. It may be reading or taking a bath, for instance. Don’t include anything too stimulating.

3. Design your bedroom around sleep.

Make your bedroom a relaxing sanctuary for sleep. Remove the television and keep mobile devices out as much as possible. Hang curtains that block out light and keep the temperature cool. Keep the room tidy and simple, so as to avoid any unnecessary visual stress.

4. Avoid naps.

A nap during the day may feel restful, but it may serve to only make the problem worse if you struggle to sleep at night. If you must nap, do it earlier in the day and for no more than 30 minutes.

5. Get out in the sunlight.

Natural light during the day promotes a healthy, normal circadian rhythm. Studies indicate that daily bright light exposure helps with insomnia.One study found that it decreased the time people with insomnia took to fall asleep by 83%.

6. Exercise outside.

Kill two birds with one stone by exercising outside in the sunlight daily. Regular exercise is excellent for overall health and improves sleep quality. Just avoid vigorous workouts close to bedtime.

7. Avoid evening blue light exposure.

While natural light in the day promotes a regular sleep cycle,blue light in the evening makes falling asleep more difficult. Blue light comes from electronic devices, including mobile phones and television. Try to either unplug two hours before bed or use glasses that block blue light.

8. Watch what you eat and drink.

Eating and drinking late in the day impacts sleep. Avoid caffeine six hours or less before bed. For your evening meal, go light, don’t eat too late, and avoid alcohol completely. While alcohol can make you feel sleepy, it is ultimately disruptive to sleep.

9. Manage anxiety.

Worries keep many people up at night. Take steps to manage anxiety and stress every day to sleep better. Any relaxation or stress-busting strategy that works for you is helpful. Try meditation, journaling, or a hot bath.

10. See your doctor.

If you continue to struggle with sleep, see your doctor to identify or rule out any sleep disorders. The solution could be simple and effective. For instance, if you have sleep apnea, a breathing device will help.

Poor sleep doesn’t have to be an ongoing problem. Most modern lifestyles don’t value sleep, but you can change that. Follow these tips and consult your doctor if you don’t see improvements.

Share article
Start sleeping better for $0 today
best value
7 days free
Annual plan
$6.99/month$4.99/month*
Fall asleep faster
500+ meditations & stories
Drown out distractions
200+ sounds & music
Understand your sleep
Sleep recording with insights
Improve your bedtime routine
Sleep tracking, stats & tips
Save up to 30%
With the annual plan
Monthly plan
$14.99/month*
Fall asleep faster
500+ meditations & stories
Drown out distractions
200+ sounds & music
Understand your sleep
Sleep recording with insights
Improve your bedtime routine
Sleep tracking, stats & tips
Start sleeping better for $0 today
best value
*Billed annually at $79.99 $59.99
Annual plan
7 days free
$6.99/month
$4.99/month*
*Billed monthly
Monthly plan
$14.99/month*

Related posts

5 Effective Methods For Falling Asleep Fast
sleep
5 Effective Methods For Falling Asleep Fast
by BetterSleep
6 Essential Factors to Consider When Buying a Mattress
sleep
6 Essential Factors to Consider When Buying a Mattress
by BetterSleep
Allergies and Sleep
sleep / wellness
Allergies and Sleep
by BetterSleep
How to Help Your Child or Teen Overcome Their Insomnia
sleep / lifestyle
How to Help Your Child or Teen Overcome Their Insomnia
by Dr. Reut Gruber
Baby Sleep Patterns and Regression
sleep / lifestyle
Baby Sleep Patterns and Regression
by BetterSleep
Bedtime Drinks that Promote Good Sleep
sleep / wellness
Bedtime Drinks that Promote Good Sleep
by BetterSleep
Bedtime Stories About Journeys
sleep / news
Bedtime Stories About Journeys
by BetterSleep
Bedtime Stories About the Great Outdoors
sleep / news
Bedtime Stories About the Great Outdoors
by BetterSleep
Bedtime Stories: Stories About Animals
sleep / news
Bedtime Stories: Stories About Animals
by BetterSleep
Benefits of Guided Sleep Meditation
wellness / sleep
Benefits of Guided Sleep Meditation
by BetterSleep

Top 10 posts

Behind the Scenes: Pride 2024 at BetterSleep with Collin Martin
lifestyle / news
Behind the Scenes: Pride 2024 at BetterSleep with Collin Martin
by Scott Yim
10 Sounds of Relaxing Instruments to Try While You Meditate
wellness
10 Sounds of Relaxing Instruments to Try While You Meditate
by BetterSleep
12 Things You Need to Know About ASMR
wellness
12 Things You Need to Know About ASMR
by BetterSleep
11 Ways to Cope With Stress
mental health
11 Ways to Cope With Stress
by BetterSleep
3 Simple Breathing Techniques for Meditation
wellness
3 Simple Breathing Techniques for Meditation
by BetterSleep
417 Hertz – The Energy Cleansing Solfeggio Frequency
wellness
417 Hertz – The Energy Cleansing Solfeggio Frequency
by BetterSleep
5 Benefits of Stretching In The Morning
wellness
5 Benefits of Stretching In The Morning
by BetterSleep
5 Effective Methods For Falling Asleep Fast
sleep
5 Effective Methods For Falling Asleep Fast
by BetterSleep
6 Essential Factors to Consider When Buying a Mattress
sleep
6 Essential Factors to Consider When Buying a Mattress
by BetterSleep
7 Morning Meditations To Wake Up With Intent And Mindfulness
wellness
7 Morning Meditations To Wake Up With Intent And Mindfulness
by BetterSleep
Sleep better, feel better
Unlock a 7-day free trial
Ends in
24
00
00