12 General Sleep Recommendations

Here’s a list of 14 different general recommendations on ways to improve your Sleep.

These recommendations were collected from various resources across the internet.

All of them may not be relevant to you. Perhaps only certain aspects of one particular recommendation will be relevant.

Regardless, this list will help you work through your current nightly routine and Sleep habits to determine if there’s anything that you may want to try adjusting.

Optimize your Bedtime Routine

Is falling asleep quickly something you struggle with?

One option you may consider is creating a calming bedtime routine. There’s many different ways that this can work. You may need to experiment to find a routine that works best for you. But here are a few options and considerations.

Idea 1: Dim the lights 1 hour before bed.

Idea 2: Use a white noise machine 1 hours before bed to help reduce distractions.

Idea 3: Activites like reading a book, journaling, or taking a warm bath can help signal to the brain that it’s time to wind down.

Idea 4: Try aromatherapy. Lavender essential oils, or scented candles, can have a calming effect and aid in falling asleep faster.

Idea 5: Consistency is key. During weekdays and weekends. Professionals encourage individuals to start a wind down routine 30-60 minutes before bed.

Improve Sleep Consistency

Continuing from the last point in the previous section. Consistency is key.

It is recommend that you try to go to bed, and wake up, at the same time every day. Weekends included.

Yes, like you, when we first heard that our immediate thought was: “Easier said than done.”

So here’s some tips that may help you accomplish this.

Idea 1: Set an alarm for bedtime. Crazy right?! Alarms are for waking up in the morning. Not for going to bed…. What if you use them for both?!

We all have many things going on in our daily lives. It’s very easy to lose track of time.

If you’re in this situation, a simple alarm (or even a reminder) that goes off on a daily basis at 9pm that tells you: “It’s time to start your wind down routine so you can get a good nights sleep.”

Ones less thing for you to worry about and keep track of.

Idea 2: Gradual change is totally fine. Let’s say you get caught up with life on a daily basis and find yourself going to be 60+ minutes after you wanted to. On a regular basis.

It’s going to be hard to change that right away. So, do it gradually. Each night, trying to start your wind down routine, and/or go to bed 10-15 minutes earlier than the night before.

Do that consistently until you arrive at your desired bedtime.

Enhancing Deep Sleep

Professionals recommend you get between 1.5 - 2 hours of Deep Sleep per night. Something you’re struggling with?

Let’s look at some tips we gathered to help achieve that benchmark.

  • Magnesium is known to support better sleep quality. Maybe try including some magnesium-rich foods in your diet such as spinach, nuts, and seeds.

  • Although it seems like some rely on alcohol to help them get to sleep. It actually can interfere with the deep stages of sleep, despite initially making it easier to fall asleep. So avoiding alcohol in the evening would be a good idea.

  • Mindful breathing, yoga, or light stretching before bed have been linked to better deep sleep quality by reducing stress and promoting relaxation.

Lessen Night Wakings

Waking up multiple times throughout the night?

Here’s some ideas for you to consider to limit those wake ups.

  • It's best to maintain a cool, dark, and quiet sleep environment.

    Temperatures that are too hot or too cold can lead to discomfort and cause awakenings during the night.

    According to the Sleep Foundation, the ideal sleep temperature is 65 degrees Fahrenheit (18.3 degrees Celsius).

  • Try limiting fluid intake 1-2 hours before bed and reducing diuretic drinks like caffeine or alcohol.

  • Some research (not any affiliated with us) have found that using a weighten blanked can help reduce anxiety and promote a feeling of safety, which could potentially reduce night wakings.

Sleep Duration Optimization

For optimal health, it is recommended to aim for 7-9 hours of sleep per night.

Per your MoreBetter Personal Sleep Report, how many hours of sleep are you getting per night?

If it’s less than 7, here’s some things you may want to consider.

  • Catching on to the team yet? Again, consistency is important. Making sure that you get to bed at the same time every night will help optimize your sleep duration.

  • If you need to nap throughout the day it is recommended to do short, power naps (20-30 minutes).

    Longer naps, especially in the afternoon, may interfere with your sleep duration.

  • Limit your screen time in the evening. This includes TV, phones, tablets, etc... Anything containing blue light.

    If you absolutely must use one of your devices before sleeping, you could try a pair of blue-light blocking glasses.

    Another option would be to use amber or red-hued light bulbs, which are less disruptive to melatonin production compared to blue and white light.

    Regardless, the goal is the same. Minimize the amount of blue light in the evening.

  • How soon after you eat dinner do you go to bed? Did you know that eating too close to bedtime can disrupt your sleep.

    We found that it is recommended by professionals to eat your last meal or snack between 2-4 hours before bedtime.

Sleep Quality & Relaxation Techniques

Are you tossing and turning during the night? If so, this could indicate restless sleep.

It seems many people deal with this whether they are aware of it or not.

Here’s some ideas for you to consider to improve your sleep quality.

  • Going back to the alarm clock, or reminders, idea from above.

    Try setting a alarm to have 30 minutes of screen-free wind down time before bed.

    During this time you could listen to a calming playlist to help your body and mind relax.

  • Other than a bad night's sleep, perhaps the worst is when you wake up with a sore back or stiff neck.

    Try making sure your spine is supported based on how you sleep.

    Do you sleep on your back? if so, try putting a pillow under your knees.

    Do you sleep on your side? Try putting a pillow between your knees.

  • Nowadays there are so many different pillows and mattresses to choose from. And according to all the ads, each one is the best one ever.

    So what do you do?

    Find what works best for you. So people many benefit from a firm mattress and soft pillow.

    You may need a firm mattress and pillow.

    Point is, if you aren't satisfied and think your mattress and/or pillow is bothering you. Try other levels of firmness.

  • This may be something you want to consider. Particularly if you are a side sleeper. A body pillow can help align the body correctly during the night.

Morning Routine for Energy Levels

Check your MoreBetter Personal Sleep Report. Do you often feel Groggy in the morning?

Here’s two quick recommendations that could help.

Idea 1: Establish a consistent morning routine that includes exposure to natural light, hydration, and gentle stretching.

Idea 2: Avoid hitting the snooze button! However tempting it may be. Getting up right after your alarm goes of could help with morning grogginess.

Sleep Cycle Optimization

Do you use any type of wearable to track your sleep?

If so, do you tend to wake up during lighter stages of sleep?

It may be worth investing into an app or device that will help you wake up at the optimal time based on your personal sleep patterns.

Manage Stress & Anxiety

Stress and anxiety keeping you up at night?

Unfortunately this is an all too common problem.

Here’s some things that may help you limit, or manage, stress and anxiety before bed.

  • Keep a journal or notebook next to your bed and write down any thoughts or worries that pop into your head before falling asleep to help clear the mind.

  • Trying a breathing technique.

    Like the 4-7-8 method:

    • inhale for 4 seconds

    • hold for 7 seconds

    • exhale for 8 seconds

    This helps slow down the heart rate and promotes relaxation.

  • Although you really need to limit the amount of blue light and screen time you have before bed, there are benefits of guided meditation apps. Two popular ones are Calm and Headspace.

    These may help with feeling more relaxed before sleep.

Manage Caffeine & Stimulants

Idea 1: Limit caffeine intake after 2pm. Especially if you are sensitive to its effects. Caffeine ca last up to 5-6 hours and may affect sleep later in the evening.

If it’s difficult to cut coffee and caffeine all together, try gradually reducing it. For coffee, try substituting half of your usual amount with decaf to slowly wean off.

Idea 2: Try herbal teas like chamomile or peppermint in the vent. Both have been known to promote relaxation.

Early Mornings Awakenings

Can’t seem to ever “sleep in”. Even though to you, sleeping in means waking up at a normal’s person wake up time?

If Early Morning Awakenings are disrupting your sleep quality, here’s some things you may consider.

  • If light sneaking into your room earlier than you'd like is a reason for your earlier awakenings, using a Sleep Mask to block out early morning light, or even street lights, could be helpful.

    Also, some form of Blackout Blinds may be something you want to consider.

  • Now this may sound contradicting to some of the advice above on this page, but remember, every is different. And everyone has different challenges they are trying to overcome with sleep.

    Another suggestion we found we searching for solutions for early awakenings is changing your bedtime.

    For example, pushing your bedtime back 30 minutes later could help shift/adjust your sleep cycle.

  • Do you absolutely hate the sound of your alarm clock? And as a result, maybe even your alarm clock itself... on a personal level?

    If so, maybe it's time to ditch loud alarm clocks that shock/jolt you awake. Instead, try gradual light-based alarms that simulate sunrise for a gentler wake-up.

Oversleeping & Grogginess

Yes, it’s a real. There is such a thing as oversleeping.

For example. If you are someone who gets 9+ hours of sleep and still wake up feeling groggy. You could be oversleeping.

If that’s you, you may want to consider these tips.

  • We just mentioned this in the tips above.

    Using a wake-up light, or better yet, natural sunlight can help stimulate wakefulness in the morning.

  • Find a routine that helps you wake up in the morning.

    Things such as a light stretch and exposure to sunlight are good options.

    Also, avoid hitting the snooze button. No matter how tempting it seems. Hitting snooze can confuse the body and worsen grogginess.