How to Get Quality Sleep

Medically reviewed by Shari Forschen, NP, MA

Last Updated: March 12, 2023 References

The quality of your sleep is just as important as the quantity. Getting the right number of hours every night is unlikely to benefit you if you are frequently waking up, if you sleep at wildly different times, or if you sleep shallowly. Alcohol, caffeine, light, noise, and worry can all interfere with the quality of your sleep. To get quality rest, you'll want to improve your sleep hygiene — different practices and habits that ensure you get the most our of your sleep, such as setting a sleep schedule that works with your body's natural rhythms. Eliminate stressors and distractions, and establish a comforting bedtime routine.

Part 1

Part 1 of 3:

Practicing Good Sleep Hygiene

1
Establish a regular bedtime and wake up time. You will sleep the most soundly if you go to bed and wake up around the same times every day. This rhythm helps your body prepare for sleep. Work, children, and other demands on your time may determine your rhythm.^{[1]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
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- Many sleepers, especially night owls, may be tempted to sleep in longer on weekends. Try to keep the same wake-up time, even on weekends.
- If you have been sleep deprived, you may need a little extra sleep for a few nights.
- If you are sick, let yourself sleep extra. Reestablish your sleep routines as soon as you can.
2
Determine your natural sleep schedule. If you have the freedom to determine your own sleep schedule, do so around the rhythms of your body. Your body has natural waking and sleeping moments. Notice the when you feel sleepy, and when you feel the most awake.^{[2]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- To establish a natural sleep rhythm, spend a week or two waking up without an alarm clock. Keep a log with all the times you wake up.
- Keep a parallel account of the times at night you feel sleepy enough to put yourself to bed.
- You may find that these numbers become more consistent after a few days without your alarm.
- Formalize your bedtime. Once you have established your natural waking and falling asleep times, set a routine around them. Wake up and fall asleep on that schedule consistently.
- If your natural sleep routine seems to be inconsistent, you may need to experiment with setting different bedtimes and seeing which ones feel best.
- "Morning" people tend to have an easier time setting their sleep schedules. If you tend to be more energetic in the evening, you may just need to set a sleep time.^{[3]
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- Make sure your formalized sleep schedule gives you the right amount of sleep. If it doesn't, your numbers may be off.
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3
Sleep enough. Most adults need to sleep between seven and nine hours a night. Teenagers need eight to 10 hours of sleep, and school-aged children need at least 10 hours.^{[4]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source} Sleeping too little can expose you to higher risks of illness, anxiety, and disease.
- Sleeping too much, however, may reduce the quality of your sleep and may actually leave you feeling groggy when you wake up.
4
Stay asleep. Do everything in your power to avoid waking up at night. This can be difficult if you are an evening person, if you have children, or if you are a light sleeper. Making arrangements in your bedroom and winding down properly can make a huge difference, but so can prioritizing staying asleep. Tell yourself and tell everyone you live with that you need to stay asleep all night.^{[5]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- Limit liquids in the hours before bed if you are someone who gets up to use the bathroom during the night.
- Remove as many distractions as possible (as detailed in part two) to make a sleep-friendly environment. Lights, sounds, and anything else that might wake you up should be eliminated.
- Older adults still need seven to eight hours of sleep, but may sleep more lightly and wake up frequently. If you are elderly, take naps and spend a little more time in bed than eight hours.
- If you have a baby under a year old, sleep deprivation is part of the deal. You can help by maintaining a few boundaries. Establish a wakeup schedule with your partner or other adult sharing parenting duties with you. Your baby should sleep in their own crib, though you may bring your baby into bed for nighttime nursing.
- Try waiting the baby out for the first few fusses or cries. Don't ignore the fussing, but give it a chance—a few minutes of noise might just mean your baby is settling down.
5
Wind down the same way every night. Your bedtime routine should be consistent. Start brushing your teeth, washing your face, and doing your final shut-downs of the house at the same time and in the same order every night. Add steps that you find soothing so that your body knows it is time to relax.^{[6]
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National Health Service (UK)
Public healthcare system of the UK
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- You might take a warm bath or shower every night, for instance.
- Dim the lights to encourage your body to produce melatonin, a hormone that makes you feel sleepy.
- Play soothing music rather than watching television or looking at a screen. Screen time before bed may keep you awake.
6
Get up briefly if you don't immediately fall asleep. Although you are best off getting in bed and falling asleep at the same time every night, some nights you can't fall asleep right away. If you haven't fallen asleep after 15 minutes, get up and do a brief, relaxing activity. Read a magazine, do some gentle stretches, or listen to a. Then put yourself to bed again as soon as you feel sleepy.^{[7]
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- Laying in bed and stressing about how you can't fall asleep can keep you awake and can create an association between your bed and feeling anxious. Getting up and doing something else can help ensure you only associate your bed with sleeping.
- If this happens frequently, you may need to adjust your sleep schedule.
7
Turn off your alarm. Alarms interfere with your quality of sleep. Try training yourself to wake up at the same time every morning, but if you can't rely on your natural body clock, go ahead and set an alarm.^{[8]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
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8
Use your bed for sleep only. It may be tempting to do work, read, watch TV, or play with your phone in bed, but this may make it hard for you to fall asleep when it's time to go to bed. Try to use your bed only for sleeping or sexual activity so that your body makes an association that when you hit the mattress, it's time for sleep.^{[9]
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HelpGuide
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Part 2

Part 2 of 3:

Setting Up a Sleep-Friendly Environment

1
Keep your room dark at night. Get good curtains to block streetlight, and consider getting blackout curtains if you are really disturbed by light. Eliminate light sources in your bedroom — anything that emits light should be turned to face the wall, covered, or turned off. Nightlights are a bad idea.^{[10]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- In the hours before you sleep, dim the lights in your house and avoid screens.^{[11]
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  Research source}
- If you share a room with someone who needs lights on in the morning or after you have gone to bed, sleep with a soft cotton sleep mask.
- Light inhibits the production of melatonin, a hormone that makes you feel tired. The light emitted from electronic devices like smartphones, tablets, and laptops is particularly stimulating, preventing your body from making melatonin and making it very difficult for you to fall asleep. Try to avoid using these devices before bed.
2
Stop noise pollution. Though some ambient noise may be comforting, you are less likely to sleep well in a house full of irregular noises. Consider earplugs if you live with other people. Set a noise policy with your housemates or family that will keep the house quiet at nighttime.^{[12]
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National Health Service (UK)
Public healthcare system of the UK
Go to source}
- The sound of a fan or white noise machine may help you fall asleep and stay asleep. White noise combines sounds of many different frequencies, which can mask other sounds that might disrupt your sleep or wake you up.^{[13]
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  Research source}
3
Cool down. Piling on blankets may make you feel sleepy, but being overheated can actually interfere with your sleep. Regulate your room's temperature and toss off blankets if you are hot. Sleep naked if you feel comfortable doing so, so your body can self-regulate its temperature.^{[14]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
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- Lower the heat at night. Your core temperature goes down at night, so keeping your room cool will help you stay comfortable.
- Some people believe that taking a cool shower at night may help you fall asleep, as it lowers the body's temperature to the level it's at when you sleep.
4
Nest in a supportive bed. The quality of your mattress and pillow can affect your sleep. You will sleep best on a mattress that feels right to you. Your mattress may need replacing every seven years, or earlier if it is sagging or uncomfortable.^{[15]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source} If you wake up with a sore neck or back, or if you sleep better in other places than you do at home, you may need a new mattress.
- Make sure your bed is the right length and width. If you are sharing a bed, make sure there is space for both of you to move naturally.
- Set limits with pets and children if sharing your bed wakes you up or crowds you.
5
Keep your room clear. It's hard to relax in a cluttered room. Tidy up at night, and put away anything that reminds you of daily cares. Your work should be out of sight. Remove any unnecessary belongings from your room, and store them elsewhere. Keep a clear path between your bed and the door.^{[16]
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Johns Hopkins Medicine
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Part 3

Part 3 of 3:

Making Lifestyle Changes to Promote Better Sleep

1
Nap briefly and rarely. Unless you are a baby or an elderly person, napping will lower the quality of your sleep. If you must nap, keep it under 30 minutes. Long naps will make you sleepy all day and wakeful at night. Take your naps in the mid afternoon. This is the time least likely to disturb your sleep schedule.^{[17]
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2
Exercise. During the day, get out your natural physical energy. Go for a run, a walk, or a long bike ride. Get at least 150 minutes of exercise a week if you are a healthy adult. Get a mix of aerobic activity and strength exercises, and break up all periods of sitting with breaks in which you move.^{[18]
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National Health Service (UK)
Public healthcare system of the UK
Go to source}
- Cease all vigorous exercise in the two hours before you sleep. Exercising too close to your bedtime may make it difficult for you to fall asleep.
- Moderate stretching and walking in the evening will not interfere with sleep.
3
Eat the right amount. Going to bed hungry or stuffed will disrupt your sleep. Try to finish your eating two to three hours before you go to bed. If you are prone to stomach acid, be especially vigilant about this. If it's been four or five hours since you've eaten, however, eat a light snack before you settle down.^{[19]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Try a slice of wheat toast with peanut butter, which can help you feel satisfied and may even promote sleepiness.
4
Limit caffeine and alcohol consumption. Caffeine may interfere with your sleep if ingested within the six hours before bedtime. Avoid coffee and tea in the evening, as well as caffeinated soda and dark chocolate.^{[20]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source} If you are having an alcoholic drink, have it at least an hour before bedtime. For every drink you have, add another hour for your body to process the alcohol.
- For example, if you go to bed at 10 and you want to have two drinks, finish drinking them by 8.
- Although alcohol can help you feel tired and relaxed, it actually interferes with the quality of your sleep.
- Alcohol plunges you into deep sleep, pushing you past the REM stage and causing you to wake up early and unrested. It can also cause you to urinate, sweat, and snore, all of which can disturb your sleep.
- If you like a warm drink at night, try herbal tea, warm milk, or just warm water.
5
Just say no to meds, drugs, and cigarettes. Sleep medication can interfere with the quality of your sleep and the consistency of your sleep routine, so it's best to avoid it if possible. If you practice good sleep hygiene and are still unable to fall asleep, you may want to talk to your doctor about short-term use of sleeping medications. Avoid smoking or doing drugs before bedtime.^{[21]
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Trustworthy Source
Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source}
6
Manage stress. Stress and worry will keep you up at night. Establishing a consistent wind-down routine will help you communicate to yourself that it is time to sleep. If you are plagued by thoughts of things you need to do, keep a pad by your bed where you can jot them down before you go to sleep. After you write them down, remind yourself that you cannot worry about them right now.^{[22]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
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- Tell yourself "Now is not the time to solve problems. I can do that in the morning. Now I just have to sleep."
7
Get regular checkups. The National Heart, Lung, and Blood Institute reports that certain medical conditions have been linked to poor quality sleep, such as heart failure, heart disease, obesity, stroke, depression and ADHD. If you treat the disease/disorder, your sleep may also improve. See your doctor at least once a year for a checkup to rule out these possibilities.^{[23]
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National Heart, Lung, and Blood Institute
Research and education center within the National Institutes of Health
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Is Mouth Breathing At Night Bad?

Expert Q&A

Question

I go to sleep comfy cozy with everything in place and wake up with my blankets off to one side in a ball, my pillows under my bed, and being so sore it feels like I've been thrown against a wall. Do I have a sleep disorder?

Shari Forschen, NP, MA
Master's Degree, Nursing, University of North Dakota
Shari Forschen is a Registered Nurse at Sanford Health in North Dakota. Shari has worked in healthcare since 1996 and her expertise lies in acute care bedside nursing on a medical oncology floor. She received her degree from Medcenter one College of Nursing in 2003 and her Family Nurse Practitioner Masters from the University of North Dakota in 2014. Shari is a member of the American Nurses Association.

Shari Forschen, NP, MA

Master's Degree, Nursing, University of North Dakota

Expert Answer

Restless sleep that interferes with getting quality rest could be a sign of sleep dysfunction. A few things need to be sorted out prior to having it labeled as a sleep disorder. Identifying physical factors that may be interfering with sleep is the first step (environment (too hot, too cold?), , quiet or is there electronics/tv going during sleep? Have you had caffeine? Ensuring that you clean up sleep hygiene is the first step as well as establishing a good sleep routine to prepare your body to sleep. If this does not work, you may want to discuss with your primary care provider to help identify any medical reasons that may be causing the restlessness and pain.