15 Ways To Get Good-Quality Sleep (Even If You Aren't Getting Enough)

Good sleep is essential to good health, and getting enough hours in bed is just part of the equation—those Zzz's need to be top-notch to actually benefit your well-being. 

According to the National Sleep Foundation, "good" sleep quality means falling asleep within about 30 minutes, staying sound asleep throughout the night with a maximum of one mid-sleep wakeup, and being able to drift back to sleep within 20 minutes of that one awakening.  

If you scroll through social media before bed or catch up on your favorite shows, you might be exposing your eyes to sleep-disrupting wavelengths. Wavelengths of blue light can throw off the body's natural circadian rhythm1 and increase attention rather than sleepiness, negatively affecting sleep quality. 

Unfortunately, blue light can be tough to avoid unless you're making a conscious effort to sidestep it, considering that our computers, smartphones, and all kinds of other electronic devices emit it.

Getting enough good sleep isn't just about your physical habits—it also hinges on your internal thoughts and attitudes. "Look at the stories you're telling yourself about sleep," says Victoria Albina, N.P., MPH, nervous system specialist and holistic nurse practitioner. "If you're saying sleep is something elusive, then that makes that story stronger in your nervous system, in your body, and in your mind, and physiologically creates more anxiety, which will rev up your sympathetic nervous system and make it harder to fall asleep." 

So, how can you create a new narrative around sleep? "During the daytime, when you're not trying to go to sleep, write out your thoughts about sleep and how those thoughts make you feel," Albina says. 

It might seem like any chance you can score some sleep is worth taking, but napping isn't the best strategy for getting solid, high-quality sleep at night. 

Studies have shown that daytime naps can hinder performance on certain mental tasks7 and increase sleepiness7 during the day. 

This might not come as a big surprise, but the caffeine in coffee and other common beverages is stimulating, which can be great in the morning but not so helpful when you're trying to wind down for bed. 

If you've ever gotten sleepy from a glass of wine or a cocktail, you might be surprised to learn that alcohol can actually disrupt sleep. That's because it affects your body's natural production of melatonin9 and can cause or ramp up symptoms of sleep apnea10, such as snoring. 

Although, the general rule of thumb for optimal sleep temperature is to keep the thermostat somewhere between 60 and 67 degrees Fahrenheit, Albina recommends keeping one body part protected from frigid air. "Cool room, warm feet!" she says. "Keep your room cool, and your toes toasty for better sleep."

There's a reason the gut is sometimes referred to as the "second brain." The microbes living in our small intestines actually produce neurotransmitters, like serotonin and melatonin, and communicate directly with the brain through a network called the gut-brain axis12.

In fact, "There's at least 400 times more melatonin13 that comes from the gut than from the pineal gland in your brain," Albina says. "Not taking in blue light through your eyes is an important way to maintain healthy melatonin levels, but healing your gut is just as important14 and could be even more impactful when it comes to getting better sleep." 

Getting good rest at night starts in the morning. Exposing your eyes to bright light during waking hours can improve your mood and focus15 in the daytime and enhance your sleep quality at night16. Try getting outside for at least a few minutes each day, and if that's not possible, consider investing in an artificial bright light machine. 

Consistency is an important component of good sleep, and research has shown that irregular bedtimes17 can negatively affect the quality of your rest. The regularity of your sleep/wake patterns matters to your overall rest18 and the benefits you reap from your sleep time. 

So as much as possible, try to stick to the same bedtimes and wake-up times—even on the weekends.

Although studies have shown that eating late at night can hinder sleep quality, other research indicates that certain foods might actually be beneficial for sleep. If you're having a hard time getting enough Zzz's, then consider having your last meal at least four hours19 before you hit the sack. 

But for some individuals, snacking before bed can actually help them snooze. "When your diet contains a lot of carbs or sugar, including things like soda, your body can get on a blood sugar roller coaster—this can lead your blood sugar to plummet overnight, spiking your cortisol," Albina says. 

Holistic psychiatrist Ellen Vora, M.D., agrees, adding, "When your blood sugar crashes in the middle of the night, the resulting stress response disrupts your sleep."

Although you could be spending a lot of time and energy on changing your thoughts and habits around sleep, what's the state of that place where you go to rest every night? Research has shown that the quality of your bed can definitely affect your sleep20, as can poor bedding, while high-quality, new bedding can significantly improve sleep21.

If you've been trying to drift off to sleep for 20 minutes and found no success, get up and out of bed. Head to another room to read a book or listen to music until you feel tired enough to try again.

Exercise can be one particularly impactful way to improve sleep quality22, but some individuals find that late workouts have a counterproductive effect, revving up their energy and staving off sleepiness.