Written by Carolina Machado
Medically reviewed by Susana Pontiggia (Psychologist, Specialist in Neuroscience and Human Behavioral Sciences, Consultant in Personal and Organizational Development)

A good night’s rest feels like one of the ultimate goals of our time—hard to reach or maintain on a daily basis, yet absolutely essential. To make matters worse, a booming wellness market promises miracle products, strategies, and therapies, often overwhelming us instead of simply helping us drift into sleep.

In the end, no matter what we try, lasting results come from small, sustainable changes in the way we live and rest.

Sleep isn’t just downtime. While you rest, your body and brain stay active—supporting memory, repairing cells, regulating hormones, and strengthening immunity. Without quality sleep, the risk of chronic health problems rises, and daily life quickly becomes harder to manage.

Some Considerations on Sleep

There are no magic recipes. What works depends on your lifestyle, culture, and daily rhythm. If a habit doesn’t resonate with you, it’s unlikely to last. 

According to the National Sleep Foundation, adults aged 26–64 need between 7 and 9 hours of sleep per night—no fewer than 6 and no more than 10. This is a guideline, not a universal rule.

Also, be mindful with naps: while refreshing, sleeping too long or too close to bedtime can make it harder to fall asleep at night.

15 Tips for Better Sleep 

Sleep remains a complex and mysterious biological process—one that science is still working to fully understand. Still, there is plenty of solid evidence we can rely on to improve sleep quality.

Remember: it’s not just about hours in bed. How rested you feel matters just as much as how long you slept. If you wake up groggy despite getting “enough” hours, your sleep quality may need some support. 

Daily Habits

1. Daylight exposure

Get exposure to natural light—especially in the morning—to help regulate your body’s sleep-wake cycle. Morning light exposure strengthens circadian rhythms, promoting earlier sleep onset and deeper rest. 

2. Exercise regularly

Incorporate physical activity into your daily routine. Exercise promotes deeper slow-wave sleep and can reduce insomnia symptoms. Just be sure to avoid strenuous workouts too close to bedtime. 

Sleep Environment

Your bedroom sets the stage for quality rest. Think of it as a sleep-friendly cave: cool, dark, and quiet.

3. Keep it cool

Maintain a comfortable temperature—ideally 18–22 °C (65–72 °F), though anywhere between 15–26 °C (59–78 °F) can work. Being too hot or too cold leads to more awakenings and less restorative sleep. Breathable bedding and light sleepwear help regulate your body temperature.

4. Keep it dark

Light stimulates our brains. If it stays on during sleep, it can disrupt melatonin release—the hormone that signals sleepiness and regulates your sleep-wake cycle. Use blackout curtains or an eye mask to keep your room dark.

5. Keep it quiet

Noise can fragment sleep, even if you don’t fully wake up. Try earplugs, soundproofing, or soothing white or pink noise to create a calming atmosphere.

6. Warm your extremities

Keeping your hands and feet warm helps your body lower its core temperature—a signal for sleep onset. Studies show this can reduce early awakenings and improve deep sleep, especially in older adults.

7. Remove distractions

Stimulus Control Therapy recommends using your bed only for sleep and sex. This strengthens the mental link between bed and rest, making it easier to fall asleep. Keep food, clutter, and work-related items out of the bedroom.

8. Improve air quality

Good ventilation matters. Poor airflow allows CO₂ levels to rise overnight, which can delay sleep and reduce deep sleep. Crack a window, open vents, or use a fan to circulate fresh air.

9. Try lavender aromatherapy

Lavender’s calming scent doesn’t “force sleep,” but it can ease anxiety and promote slow-wave sleep. Use an essential oil diffuser, pillow spray, or scented patch as part of a relaxing routine.

Afternoon and Evening Routine

10. Cut caffeine earlier

Caffeine blocks adenosine, the brain chemical that builds sleep pressure. Research shows that even a moderate dose (about 107 mg) within 9 hours of bedtime can reduce total sleep time by around 45 minutes. Stronger sources, such as pre-workout supplements, may need to be avoided up to 13 hours before bed. Some teas contain less caffeine, but it’s still best to enjoy them earlier in the day—except for herbal varieties.

11. Mind your meals

Heavy or sugary meals late at night can delay melatonin, raise cortisol, disrupt neurotransmitters, and increase nighttime awakenings. Try to align meals with your body clock and keep dinners lighter.

12. Set screen boundaries

Blue light can trick your brain into thinking it’s daytime, delaying melatonin release. But it’s not just the light—scrolling, intense shows, or late-night emails keep your brain wired. Studies link problematic screen use with shorter sleep duration and more insomnia. Aim for a “no screens” rule 1 to 2 hours before bed, and swap scrolling for reading, soft music, or a calming routine.

13. Have a nighttime herbal tea

Chamomile, lemon balm (melissa), or valerian root teas are traditional remedies that support relaxation and help the body wind down. A warm cup can become a soothing pre-sleep ritual.

14. Relax your mind

Deep breathing, meditation, or journaling can ease anxiety and quiet mental chatter. Stress and cognitive arousal are major drivers of insomnia; relaxation lowers physiological activation.

15. Don’t force sleep

If you can’t fall asleep after 20 minutes, avoid tossing and turning. Get up, keep lights dim, and do a quiet activity—like reading or gentle stretching—until you feel drowsy again. This prevents your brain from associating the bed with frustration.

Holy Sleep

Finding balance between wakefulness and rest is a personal journey. Don’t rush it or try everything at once. Experiment gently, notice what works for you, and make sleep a conscious priority.

Enjoy your rest—because sleep is sacred.

If nothing helps, don’t hesitate to reach out to a qualified health professional. Persistent insomnia or ongoing sleep problems deserve proper care.