In last week's article, we talked about the long-term cognitive impact of sleep disorders and how important quality sleep is for maintaining brain function and overall well-being. In case you missed it, you can read it here. The good news? Improving your sleep is within your control! Today, we’ll dive into science-backed hacks and nutrition to help you achieve more restful sleep.

Achieve Your Best Rest with these Sleep Improvement Hacks

Between busy schedules and everyday stress, it’s easy to fall into habits that work against getting a good night’s rest. The key is making small, intentional changes that support your body’s natural sleep-wake cycle. Try these simple habits and fall asleep faster, stay asleep longer, and wake up feeling well-rested.

1. Stick to a Sleep Schedule and Nightly Routine

Strategy: Give yourself a cue that it’s bedtime! Set an alarm that signals to you it’s time to wind down. About 30-60 minutes before bed is a great time to dim the lights, turn off screens, and begin slowing down.

Having a set bedtime is encouraged at every age. Sleep thrives on routine due to the body’s internal clock, which is known as circadian rhythm. Sticking to a regular bedtime helps your brain understand when it’s time to shut down for the day. Research shows that keeping a consistent bedtime is incredibly beneficial to sleep quality.¹ Plus, waking up at the same time every morning — even on the weekends — reinforces your body’s natural rhythm.

2. Optimize Your Sleep Environment

Strategy: The state of your bedroom is key to improving sleep quality. Remember, keep it cool, dark, and quiet.

Cool: Set the thermostat to mid-60s. Your body naturally drops in temperature by a few degrees as part of your circadian rhythm. A matching room temperature helps you achieve that sleep-friendly state and stay there.

Dark: Want to trigger melatonin production? Keep your bedroom very dark by turning off all artificial light, avoiding screens, and utilizing blackout curtains.

Quiet: Reduce any noises that may disturb you through the night. Sound machines are a great addition to a soothing sleep environment as they can drown out disruptive noises.

Research shows that factors such as noise pollution and artificial light can significantly impact sleep quality, duration, and the risk of sleep disorders like insomnia and sleep apnea.² Exposure to excessive nighttime light can suppress melatonin production and delay sleep, while noise from traffic or crowded areas can lead to frequent awakenings and lighter sleep stages.

3. Manage Stress Levels

Strategy: Get ahead of your stress-induced restless nights with a healthy brain dump before bed. Grab a pen and paper and jot down all the worries, things that need to get done, and lingering thoughts going through your mind. This simple trick can keep your mind from racing when lying in bed trying to drift off.

Insomnia is often caused by stress, and when the body and mind stay overly alert — either physically or emotionally — it can make falling asleep and staying asleep difficult.³ For some people, this heightened alertness becomes a long-term sleep problem. Additionally, nights of poor sleep can affect stress, too. This bidirectional relationship indicates that the more nights you skip out on sleep, the more likely your stress levels will increase.⁴

4. Exercise Regularly

Strategy: Fit regular exercise into a busy schedule by pairing it with something you already do every day. Whether you work in an office, spend the day with your kids, or are retired, there are simple ways to turn daily moments into daily movements. Turn your commute into a workout by walking or biking, jump into your kids’ game of tag, or join a walking group to make exercise even more enjoyable. The key is consistency!

Movement is medicine. Exercise boosts melatonin production, the hormone that regulates sleep-wake cycles. It also relieves stress, a common culprit behind sleep difficulties. Plus, it improves mood, creating a positive feedback loop — when you feel better, you’re more likely to stay active. A study found that exercise reduced obstructive sleep apnea (OSA) severity by 32%, while aerobic exercise significantly improved sleep quality for those with insomnia.⁵

5. Enjoy Morning Sunlight

Strategy: Step outside for at least 10 minutes within the first hour of waking up — drink your coffee on the porch or sit by a bright window. This natural light exposure signals to your brain that it’s time to be awake and alert, preparing you for better energy and sleep later in the day.

Natural light suppresses melatonin production in the morning while priming your body to release it at night, leading to more restful sleep. Research shows that consistent exposure to natural light early in the day improves sleep quality and helps align your internal clock for better overall well-being.⁶

Stay on track with your healthy habits and make better sleep a priority! Download our FREE Ultimate Guide to Getting a Good Night’s Sleep and get access to a sleep routine checklist, a sleep-promoting food guide, and more. This easy-to-follow resource will help you build lasting habits for deeper, more restorative sleep. Click below to get your guide and start waking up refreshed!

Nutrition for Better Sleep

What you put in your body also makes a difference in how well you sleep! Melatonin-producing foods will support relaxation, while others — like caffeine and alcohol — can disrupt your natural sleep-wake cycle and even contribute to sleep disorders. From timing your last cup of coffee to balancing your diet, let’s explore the impact of sleep nutrition.

1. Reduce Alcohol Consumption

Strategy: Save alcohol for special occasions and swap out cocktails for fun mocktails! Check out this brain-boosting recipe for a sparkling cranberry mocktail.

Alcohol disrupts sleep continuity and your circadian rhythm by interfering with REM sleep and increasing wake times throughout the night. It can worsen existing sleep disorders and contribute to new ones, including obstructive sleep apnea and insomnia, both of which impact overall health and quality of life.⁷

2. Avoid Caffeine in the Afternoon

Strategy: Caffeine might already be your hack for making it through each day, but it’s more harmful to your sleep health as the day progresses. Eliminate caffeine later in the day and try these techniques for when you need an energy boost:

Take a brisk 10-minute walk to get your blood pumping for a natural boost in energy levels.

Stay hydrated with water and electrolyte drinks to avoid a dip in energy levels.

Try peppermint! Chew gum or inhale the scent of peppermint essential oil, which offers a wake-up effect similar to caffeine.

Caffeine is a stimulant, so it’s not surprising that it isn’t recommended to indulge in the late afternoon. One research group found that caffeine consumed even six hours before bedtime significantly disrupts sleep quality and quantity, reducing sleep by over an hour.⁸

3. Enjoy a Cup of Chamomile Tea

Strategy: Add a calming chamomile tea to your nightly wind-down routine. Its mild sedative effects help quiet the stress and anxious thoughts that often fill your mind at night.

Chamomile tea is one of the best natural sleep aids for adults. It contains apigenin, an antioxidant that helps reduce brain activity at night and encourages deeper sleep.⁹

Nutrients and Foods to Improve Sleep Quality

Nutrition is a powerful tool in achieving deep, restful sleep consistently. Incorporating the proper nutrients into your diet can support your body’s natural sleep-wake cycle and improve overall sleep quality.

Magnesium offers significant support for healthy sleep. Our previous article on magnesium’s sleep benefits dives into its impact on diminishing stress, relaxing muscles, and regulating melatonin production — especially in the glycinate form.
- Food sources: nuts, seeds, beans, whole grains, and dark green leafy vegetables

Vitamin D is essential for regulating circadian rhythms and melatonin production, both are critical for healthy sleep. A deficiency in vitamin D has been linked to a 1.5-fold increase in sleep disorders.¹⁰ It activates areas of the brain involved in sleep regulation, making it a key nutrient for quality rest.

- Food sources: egg yolks, oily fish, and some mushrooms

Omega-3 Fatty Acids support melatonin synthesis and improve sleep quality and duration. Regular intake of omega-3 fatty acids can contribute to better sleep by influencing sleep-promoting hormones and reducing inflammation.¹¹

- Food sources: salmon, flaxseeds, walnuts, chia seeds, and sardines

Polyphenols are powerful antioxidants that help reduce oxidative stress and inflammation, common contributors to sleep disturbances. Research suggests polyphenols can influence neurotransmitters like GABA, crucial for relaxation and sleep onset.¹²

- Food sources: berries, green tea, dark chocolate, and olives

Melatonin-Boosting Nutrients like Tryptophan: This essential amino acid helps in the production of serotonin, which regulates mood, and melatonin, the hormone that controls sleep-wake cycles. Consuming tryptophan-rich foods can promote better sleep by enhancing melatonin production.¹³

- Food sources: turkey, chicken, eggs, nuts, and seeds

The Mediterranean and MIND diets are rich in essential nutrients and relaxing foods supporting sleep health, including magnesium, vitamin D, omega-3 fatty acids, and tryptophan. These diets emphasize whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats while reducing processed and high-fat foods linked to poor sleep quality. Research shows that the MIND diet improves sleep quality, and the Mediterranean diet’s anti-inflammatory foods promote better rest.^{14, 15} Together, these diets provide a holistic approach to better sleep and overall health.

How to Make Sleep Disorder Prevention Nutrition Easy

Sticking to a consistent diet can be challenging, especially when getting the proper nutrients for sleep support. RELEVATE helps ensure you’re not missing out on any of those important nutrients! Formulated with sleep-enhancing nutrients like magnesium bisglycinate, vitamin D, L-theanine, omega-3s, and polyphenols, it helps your brain relax and improve your sleep quality. Nearly half of users report better rest.¹⁶ To make it even better, we’re offering a sleep support bundle — complete with two jars of RELEVATE, a sleep mask, a chamomile tea blend, and a NeuroReserve mug — providing you with the perfect opportunity to try these sleep-enhancing nutrients and techniques to encourage a better night’s rest.

Learn more and order by visiting here!

References

1. Kang, J.-H. & Chen, S.-C. Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. BMC Public Health 9, 248 (2009).

2. Johnson, D. A., Billings, M. E. & Hale, L. Environmental Determinants of Insufficient Sleep and Sleep Disorders: Implications for Population Health. Curr Epidemiol Rep 5, 61–69 (2018).

3. Kalmbach, D. A., Anderson, J. R. & Drake, C. L. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res 27, e12710 (2018).

4. Lo Martire, V., Berteotti, C., Zoccoli, G. & Bastianini, S. Improving Sleep to Improve Stress Resilience. Curr Sleep Med Rep 10, 23–33 (2024).

5. Kline, C. E. The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. Am J Lifestyle Med 8, 375–379 (2014).

6. Blume, C., Garbazza, C. & Spitschan, M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl) 23, 147–156 (2019).

7. He, S., Hasler, B. P. & Chakravorty, S. Alcohol and sleep-related problems. Curr Opin Psychol 30, 117–122 (2019).

8. Drake, C., Roehrs, T., Shambroom, J. & Roth, T. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine 09, 1195–1200 (2013).

9. Kramer, D. J. & Johnson, A. A. Apigenin: a natural molecule at the intersection of sleep and aging. Front Nutr 11, (2024).

10. Romano, F. et al. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Curr Pharm Des 26, 2492–2496 (2020).

11. Patan, M. J. et al. Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial. Nutrients 13, (2021).

12. Wang, W., Liu, T., Ding, Y. & Zhang, Y. Effects of polyphenol-rich interventions on sleep disorders: A systematic review and meta-analysis. Curr Res Food Sci 6, 100462 (2023).

13. Sutanto, C. N., Loh, W. W. & Kim, J. E. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev 80, 306–316 (2022).

14. Rostami, H., Parastouei, K., Samadi, M., Taghdir, M. & Eskandari, E. Adherence to the MIND dietary pattern and sleep quality, sleep related outcomes and mental health in male adults: a cross-sectional study. BMC Psychiatry 22, 167 (2022).

15. Duquenne, P. et al. The Association Between Ultra-Processed Food Consumption and Chronic Insomnia in the NutriNet-Santé Study. J Acad Nutr Diet 124, 1109-1117.e2 (2024).

16. Survey Conducted by NeuroReserve. (2022).

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