How to Have a Better Sleep

Better sleep equals a better you. We know this, which is why improving your sleep is so important. 

Not finding your current nighttime routine beneficial? Try some of these sleep tips to make sure you’re getting the best quality and duration of sleep possible! 


  • Create an environment that encourages sleep.
  • Dim down the lights, close those dark blinds, turn the temperature to cool, and put on some relaxing music if you’d like! All of these things are a great way to make sure you’re prepared for a better, longer, higher-quality sleep. In addition to a darker room, limiting the noise is important for letting your body relax and fall into a deep sleep quickly. 


  • Make sleep a priority within your schedule.
  • Setting aside time to sleep is so important. Before you know it, it could be 12, 1, or 2am if you’re not careful! The recommended number of hours of sleep by the National Sleep Foundation is between 7 and 9 hours. Consider tracking your sleep so you set aside 7 hours dedicated solely to shuteye. The BestOfU app does this perfectly. You can see your average number of hours of sleep, and then get recommended a sleep supplement such as “Wind Down” if you’re having trouble regulating your mood or synchronizing your sleep pattern. 


  • Pay attention to your food and drink intake.
  • We all love our coffee in the morning, that’s for sure. But be conscious of caffeine intake later in the day. The effects of caffeine can take hours to wear off, keeping you awake when your body needs rest. Also, try your best to eat foods that aren’t too heavy or that could cause discomfort. Whether you eat too much at once or go to bed hungry, these things could be interfering with your sleep. 


  • Manage work-related time. 
  • Emails keeping you awake in the early hours of the morning? You might want to try to set your laptop and phone down ahead of your bedtime. We mentioned the blue-light in our “How to Fall Asleep Faster” article, but another thing to consider is work-related stress. Reading important work emails can create unnecessary stress and anxiety at a time when you should be winding down for the night. Consider closing out of any work tabs at least one to two hours before bedtime --- if not, earlier! That way, you can fall asleep feeling more relaxed and less worried, and that stress won’t lower your sleep quality. 


  • Practice breathing techniques. 
  • Controlled, paced breathing will allow your body to fall naturally to sleep. On the other hand, irregular breathing patterns may keep you tossing and turning all night. You may want to think about actively practicing breathing techniques if you’re experiencing the latter. Breathing techniques will help you focus only on your breathing, which a) helps you breathe better and b) limits distractions by putting your focus on one thing. Combine these techniques with some of the other tips, such as creating a “sleeping environment”, and you’ll be dozing off in no time!

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