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.  

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​  

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. 

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​ 

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: 

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​ 

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. 

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.