These 10 Simple Hacks Will Instantly Improve Your Sleep

Struggling to get a good night’s sleep? You’re not alone. Whether it’s stress, screens, or just bad habits, plenty of things can mess with your rest.

But don’t worry—getting better sleep doesn’t have to be complicated. These 10 simple hacks can help you drift off faster and wake up feeling refreshed.

10. Keep Your Bedroom Cool

A warm room might feel cozy, but it’s terrible for sleep. The ideal sleeping temperature is around 60-67°F. If you wake up sweating in the middle of the night, try turning down the thermostat or using breathable sheets.

9. Power Down Your Screens

Your phone, laptop, and TV emit blue light, which tricks your brain into thinking it’s still daytime. Try to ditch screens at least 30-60 minutes before bed. If that feels impossible, at least switch on night mode or wear blue light-blocking glasses.

8. Stick to a Sleep Schedule

Woman lying in bed feeling tired — Pexels

Your body loves routines. Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. Yes, that means resisting the urge to sleep in until noon on Sundays.

7. Watch Your Caffeine Intake

Love your afternoon coffee? Your sleep might not. Caffeine can stay in your system for up to 6 hours, so if you’re having trouble falling asleep, cut off caffeine by mid-afternoon. Try herbal tea or decaf if you still crave something warm.

6. Upgrade Your Pillow and Mattress

Person sleeping peacefully on a pillow — Pexels

If you’re tossing and turning all night, your bed might be the problem. A lumpy pillow or an old mattress can mess with your sleep quality. If your back hurts in the morning, it might be time for an upgrade.

5. Get Some Sunlight During the Day

Group of friends enjoying music under the sunlight — Pexels

Exposure to natural light helps regulate your sleep-wake cycle. Try to get outside in the morning or early afternoon for at least 15-30 minutes. Bonus: It also boosts your mood and energy levels.

4. Create a Wind-Down Routine

Women stretching in bed as part of their wind-down routine — Pexels

You can’t go from scrolling TikTok to deep sleep in five minutes. Try a wind-down routine that signals to your body that it’s time to rest. Reading, stretching, journaling, or taking a warm shower can all help you relax.

3. Cut Back on Late-Night Snacks

Couple enjoying late-night snacks together — Pexels

Eating too close to bedtime can cause digestion issues and even mess with your sleep hormones. If you’re hungry late at night, go for something light like a banana or yogurt instead of a full meal.

2. Try White Noise or Relaxing Sounds

Woman sleeping soundly, aided by relaxing sounds — Pexels

If silence makes it harder to sleep, try white noise, rain sounds, or even a fan. These background noises can help block out distractions and lull you into a deeper sleep.

1. Don’t Force It—Get Up If You Can’t Sleep

Wide awake in bed, struggling to sleep — Unsplash

Lying in bed staring at the ceiling for an hour? That’s only going to stress you out more. If you can’t fall asleep after 20 minutes, get up and do something relaxing (no screens!) until you feel sleepy.