It's been months since you realized that the quality or quantity of your sleep (maybe both) isn't where you'd like it to be. You want to change this but don't know where to start.

You read here and there tips for better sleep and you try to change everything at once, but something always goes wrong, and there you are again, two days later, waking up another morning to go to work and feeling the lack of sleep overwhelming your body.

They say that to make a big change in your life, it's best to start small. To make small "victories" every day that give you the motivation to continue and over time, without realizing it, to enjoy the fruits of these small changes that have now accumulated into a large structure that is difficult to break.

We want to help you do the same with your sleep.

That's why we've put together a plan, combining science, lifestyle adjustments, and practical advice into a holistic approach that will change your nights and, by extension, your days for the better.

Let's start!

The best tips for quality sleep

The best tips for getting quality sleep aren't just about what you should do before you go to bed at night. Instead, we take a closer look at the changes you should make to your daily routine, your bedtime routine, and your bedroom environment. Every change we suggest, whether small or large, is backed by science.

These tips for better sleep can help you create a personalized plan that fits your lifestyle.

Daily habits that will help your sleep

What you do during the day can affect your sleep at night. These wellness tips focus on everyday activities, from finding time to get outside to how you plan your meals.

Expose yourself to at least 30 minutes of daylight

Why it matters: Natural light affects your body's circadian rhythm , which directly affects when you feel sleepy. Early exposure to daylight can help align your sleep-wake pattern and make it easier to fall asleep at night.

What you can do: Go out onto the balcony or open the curtains and window as soon as you wake up and let the sun bathe you for as long as you can. Aim for at least 30 minutes of exposure to natural light every day.

Go to sleep and wake up at the same times every day.

Why it matters: A consistent schedule has been linked to improved sleep, and the timing of daily activities, such as meals, can affect sleep habits.

What you can do: Set a consistent wake-up time and start your day with the same routine. Eat breakfast, lunch, and dinner at about the same times each day, and end your day with a consistent time to go to bed.

Limit your afternoon nap to 20 minutes.

Why it matters: Taking a nap during the day can make it harder to fall asleep at night. Plus, that 20-minute nap is great for boosting your energy and getting through the day with the same level of productivity .

What you can do: If you decide to take a nap, limit it to 20 minutes and schedule it eight or more hours before your bedtime at night.

Boost your diet with fruits, vegetables and whole grains

Why it matters: Vitamins and nutrients allow the body to function properly, and studies have found a correlation between sleep and diet . A balanced diet with fruits and vegetables, whole grains, and lean meats can support better sleep health.

What you can do: Since everyone has different needs, talk to your doctor or a nutritionist about your current diet and how it could be improved.

Relax your mind with deep breathing and visualization

Why it matters: Improving sleep through breathing techniques and visualization depends on how you respond to them. Learning relaxation techniques can improve resilience and limit the impact of stress on sleep.

What you can do: Experiment with different relaxation methods, such as breathing techniques , meditation , and visualization, to see which ones work best for you. Practicing these techniques during the day can help you use them before bed.

Habits for a healthy sleep routine

Your sleep routine can affect how well you sleep at night. Developing a healthy nighttime routine can be the foundation for more consistent, restful sleep.

Sleep at least 7 hours every night.

Why it matters: Getting at least seven hours of sleep each night is essential for overall health and well-being. If you don't take enough time to rest from the day's activities, it's inevitable that you'll develop a sleep debt.

What you can do: If you need to shift your bedtime to get more sleep, gradually adjust it to your schedule by 15 to 30 minutes each night until you reach your desired bedtime.

Follow the same sleep routine every night

Why it matters: Having the same sequence of steps to get ready for bed can signal to your body and mind that it's almost time for bed. Your routine should help you feel ready for bed.

What you can do: Tailor your nighttime routine to your own needs and preferences. You might want to drink some herbal tea, put on your comfy pajamas, brush your teeth, read a book, and then turn off the lights. Complete the steps in your routine in the same order every night.

Reduce stress with some relaxing activity

Why it matters: Reducing stress can help calm your mind and body so you can transition smoothly to sleep. Knowing how to calm your mind can also make it easier to get back to sleep if you wake up during the night.

What you can do: Common approaches to stress relief include deep breathing, journaling, stretching , reading, meditating, or listening to soothing music. You may need to try a few different activities to find the right one for you.

Use the bed only for sleep and sex.

Why it matters: It's helpful to create a strong mental connection between being in bed and sleeping. Spending too much time awake in bed can make sleep problems worse.

What you can do: As a general rule, use your bed only for sleep and sex. Try not to eat, watch TV, or work in bed. It's best to lie down in bed only when you feel tired and sleepy.

If you can't fall asleep within 20 minutes, get out of bed.

Why it matters: Bed wandering can lead to frustration and an association between being in bed and insomnia.

What you can do: If you've been in bed for 20 to 30 minutes without falling asleep, get out of bed and do an activity that calms you down. Keep the lights low and avoid using electronic devices. Return to bed when you start to feel sleepy.

Put your phone on silent and with the screen facing down.

Why it matters: Phone calls, texts, and other notifications can be a source of annoying noise and vibrations that interrupt sleep.

What you can do: If possible, keep your phone completely out of the bedroom. If that's not possible, put it on silent or do not disturb mode, lower the screen brightness, and place it with the screen facing down.

Don't look at the time.

Why it matters: Keeping track of time can increase anxiety and make it harder to sleep.

What you can do : Try not to have your phone or alarm clock right next to your bed. Put them out of sight so you're not tempted to check the time during the night.

Improve the environment for quality sleep

By focusing on optimizing your bedroom environment, you can create the conditions for distraction-free, high-quality sleep.

Reduce or completely block out noise

Why it matters: A quiet environment is better for sleeping. Too much noise can make it difficult to fall asleep, cause unwanted awakenings, and reduce sleep quality.

What you can do: Try using earplugs or a white noise machine to mask annoying noises from the outside environment.

Keep the bedroom dark.

Why it matters: It's easier to get a good night's sleep in a dark bedroom. Exposure to light at night can cause light sleep and a higher chance of unintentional awakenings.

What you can do: Make your bedroom as dark as possible by turning off the lights and using blackout curtains to block out outside light. If you can't block out light in your bedroom, try wearing a sleep mask.

Set the bedroom temperature between 18 and 20 degrees Celsius

Why it matters: Sleep disturbance is more likely when your bedroom is too hot or too cold. Generally speaking, the ideal bedroom temperature is between 18 and 20 degrees Celsius.

What you can do: If you have a thermostat, set it to a level that feels comfortable to you. Use bedding strategically to warm or cool yourself according to your needs.

Use a supportive and comfortable mattress

Why it matters: A mattress that fits your body's needs is an important part of a sleep-friendly bedroom.

What you can do: If you have an old mattress, it might be time to invest in a new one. You can also upgrade your existing mattress with a new topper.

Try a gravity blanket

Why it matters: A gravity blanket provides soothing pressure that relaxes the nervous system and naturally increases serotonin (the happiness hormone) and melatonin (the sleep hormone). If you're stressed and have trouble falling asleep after a stressful day, a gravity blanket will help you enjoy a deep, restorative sleep.

What you can do: Choose the winter Gravity or summer Gravity Ice and replace your duvet or blankets with it. For best results, the weight of the gravity blanket you choose should correspond to approximately 10% of your body weight.

Choose a good pillow

Why it matters: The pillow provides fundamental support for proper sleeping posture.

What you can do: If your existing pillow is uncomfortable or doesn't provide good support, it might be time to buy a new one. Your sleeping position and personal preferences will determine which pillow is right for you, but there are plenty of options to choose from.

Improve bedroom ventilation

Why it matters: Good bedroom ventilation can have a beneficial effect on sleep.

What you can do: The simplest way to improve ventilation is to open a window. Some air purifiers can also help.

How to use alcohol and caffeine

Alcohol, caffeine, and other substances can alter sleep patterns and contribute to sleep disorders, so some tips include changing how and when you consume these substances.

Stop consuming caffeine after 2 p.m.

Why it matters: Caffeine is a stimulant and can take up to eight hours for its effects to wear off . This means that drinking coffee or other caffeinated beverages in the afternoon and evening may make you less sleepy at bedtime.

What you can do: If you plan to go to bed by 10 p.m., it's best to avoid caffeine after 2 p.m. You can adjust the timing and amount of caffeine intake depending on your situation.

Talk to your doctor if you are heavily dependent on caffeine.

Why it matters: Being mindful of your caffeine intake can alert you to potential bigger sleep problems. Because it provides an energy boost, many people use caffeine to try to overcome daytime sleepiness. While this can help get them through the day, it can also mask more serious sleep problems, including sleep disorders.

What you can do: If drinking coffee or energy drinks is the only way to avoid excessive daytime sleepiness, consider talking to your doctor.

Beware of hidden sources of caffeine

Why it matters: Not everyone needs to worry about small amounts of caffeine, but people who are particularly sensitive to its effects may find that their sleep is affected by caffeine found in unexpected sources.

What you can do: Watch your consumption of beverages containing caffeine such as tea, soft drinks, and chocolate and avoid them after 2 p.m. Choose foods and drinks that promote sleep.

Avoid alcoholic beverages late at night.

Why it matters: Alcohol disrupts the normal structure of sleep as it is processed by the body. This can cause sleep fragmentation and very low-quality sleep.

What you can do: If you tend to drink alcohol in the evening, you can start by reducing the amount you drink and finishing your drink at least an hour before bedtime.

Reduce nicotine intake before bed

Why it matters: Nicotine is a stimulant, as is caffeine. Smoking close to bedtime has been associated with greater difficulty falling asleep, unwanted awakenings, and a reduced chance of refreshing sleep.

What you can do: Quitting smoking is difficult, and it may not be possible to completely cut out nicotine. Try gradually increasing the amount of time between nicotine use and sleep, and talk to a doctor about quitting smoking completely.

Applying sleep tips

Changing your daily routine and improving your sleep will take time. To make progress, you need to start with small steps and stay committed to them.

• Start small: Build momentum and confidence with small changes. Starting small allows you to try new habits and see how well they work without overwhelming you. Over time, you can build on these incremental changes to continue improving your sleep.
• Be patient and persistent: When trying different sleep tips, you may not see the benefits right away. Keep in mind that it may take weeks or months to form a new habit, but sticking to your plan can pay off over time.
• Be kind to yourself: No one is perfect, and there will be days when you may not be able to follow your sleep plan carefully. Set realistic expectations and try not to be too hard on yourself.
• Work with someone: If you have a bed partner, it's important to discuss any sleep-related changes together. Working with your partner to implement changes can also help you stay accountable to your plan.
• Consult your doctor: If your sleep difficulties are persistent, severe, or significantly impact your daily energy or performance, you should speak with a doctor who can give you specific instructions for your case.