How to sleep better: 11 tips

Using smartphones, tablets and laptops in the evening is considered bad for your sleep. “Blue light” often gets the blame – but it isn’t quite that simple.

A study by researchers at the University of Basel published in the “Nature Human Behaviour” journal shows that what matters is not how the light appears to us, but rather how strongly it affects our internal clock. This reaction is mainly triggered by short-wavelength light, regardless of whether it appears blue, white or yellow.

What does this mean for everyday life? Researchers recommend reducing screen time in the evening, significantly lowering the display brightness and, if devices are used, activating night mode. Night mode filters short-wavelength light out.

Studies show that most people sleep better in cooler temperatures. As a rule of thumb, the room temperature should be between 15 and 19 degrees Celsius. In warmer rooms, deep sleep can decrease and we wake up more frequently during the night.

Anything that supports the body’s cooling process at night is therefore helpful:

• Opening windows regularly to let air in
• Ensuring good air circulation
• Using light, breathable bedding and sleepwear 

Taking a warm shower or bath in the evening can also help improve sleep. The warm water dilates the blood vessels, thus helping the body to cool faster afterwards.

Our sleep follows an internal clock that is closely linked to the day-night rhythm.

A review published in “Science Direct” shows: Sleep and wakefulness are precisely timed and work best when the internal clock is in sync with external cues such as light, darkness and consistent daily routines.

Going to bed and getting up at similar times each day helps stabilise this rhythm. Changing these times too often causes your internal clock to get out of sync. The result may be difficulty falling asleep, waking up during the night or feeling tired in the morning.

So if you want to improve your sleep, focus on:

• Going to bed at roughly the same time, even on days off
• Helping the body to wind down in the evening

Experts recommend avoiding alcohol and caffeine in the evening if you want a good night’s sleep. Both substances interfere directly with sleep in different ways. 

As the body breaks down the alcohol, sleep becomes lighter and more restless. Alcohol also increases the urge to urinate, which further disrupts sleep.

Caffeine keeps you awake for longer than many people think. A US study shows that even caffeine consumed six hours before bedtime significantly shortens sleep duration and fragments sleep.

For a long time, it was recommended not to exercise in the evening to avoid disturbing sleep. However, as reported in the “Harvard Men’s Health Watch” magazine, more recent evaluations suggest this rule needs qualification.

In fact, rather than being harmful to sleep, moderate exercise in the evening can actually help you fall asleep faster and achieve more deep sleep.

What matters most, however, is the intensity and timing. Researchers found that very strenuous exercise, such as high-intensity interval training, less than an hour before bed delays falling asleep and worsens sleep quality. The body remains too activated.

Your sleeping position influences how well your back and neck recover at night. Experts recommend sleeping on your back, so that the spine is well aligned and can relax – provided the mattress is not too soft and the pillow is flat.

Many people sleep on their side, but this often puts a strain on your shoulders, neck, hips, knees and spine. Sleeping on your front is also problematic, because your head is turned sideways and the neck is overstretched. If you sleep in this position, you should either use a very flat pillow or none at all.

Experts recommend trying a better sleeping position over several weeks. The body gets used to it and tension often decreases.

Stress keeps many people awake even though they’re tired. When the body is under pressure, it releases the stress hormone cortisol. This hormone increases alertness and performance – the exact opposite of what we need in the evening. 

Breathing exercises that activate the parasympathetic nervous system – the part of the nervous system responsible for rest and relaxation – are particularly effective for people who have difficulty falling asleep. As your heart rate and breathing slow down, the body knows it’s time to sleep. You can see how this works in practice here.

Targeted relaxation techniques such as progressive muscle relaxation or autogenic training also help to release physical tension and switch off mentally.

If you can’t switch off in the evening, it’s often due to thoughts racing through your head. Unfinished business, worries or unresolved thoughts keep the brain working. 

That’s why experts recommend journalling before going to sleep. Writing down your thoughts, worries or tasks consciously removes them from your mind. Studies show that writing down what you have to do tomorrow just before you go to bed often helps you fall asleep more quickly.

It only takes a few minutes to write down your plans for the next day or anything that is on your mind. It may also be helpful to write down one or two good things that you experienced during the day. Important: Journalling works best if you keep it brief, do it regularly and write without striving for perfection.

If your mind won’t settle in the evening, herbal sleeping remedies can help, provided there’s no physical or psychological cause that requires treatment.

Commonly used medicinal plants include: 

• Valerian
• Hops
• Passion flower
• Lemon balm
• Lavender
• St. John’s wort

Natural sleeping remedies are available in various forms such as tea, capsules, tablets, bath additives or scented oils. You have to be patient. With preparations such as valerian or hops, the effect often only becomes noticeable after two to four weeks.

Even herbal remedies are not automatically harmless. Side effects and interactions with medication are possible. St. John’s wort is a well-known example. If you’re unsure, it’s advisable to ask a pharmacist or doctor, particularly if you’re already taking medication or if you’re pregnant.

Many people rely on complementary medicine methods to help them wind down in the evening and ease the transition to sleep. There is scientific evidence that some of these approaches can have a positive effect on sleep quality.

For example, various studies show that listening to calming music before going to bed helps improve sleep quality.

Yoga and tai chi also have positive effects, especially on perceived sleep and inner peace. Several studies report less tension and a more peaceful sleep, especially among older people.

Stress, brooding, anxiety disorders or depression keep the nervous system on alert and make it difficult to fall or stay asleep.

Fluctuations during the menopause or pregnancy affect deep sleep and sleep rhythms. This often leads to waking up at night, hot flushes or restless sleep.

Cardiovascular disease, neurological disorders (such as restless legs syndrome), chronic pain or thyroid disorders can permanently disrupt sleep.

Sleep apnoea causes breathing to stop at night. Those affected appear to sleep, but are tired and exhausted during the day.

Alcohol, caffeine and certain medications impair the quality of sleep.

May be associated with significant problems falling asleep, inner restlessness and fragmented sleep.

Irregular sleeping times, working late at a screen, noise or light in the bedroom disrupt the natural sleep-wake rhythm.

A long-term lack of sleep or non-restful sleep exacerbates many of these problems. It increases the risk of cardiovascular disease, exacerbates pain and impairs concentration, mood and resilience. A vicious cycle can develop that persists unless countermeasures are taken.