Complete Guide to Amazing Sleep: Proven Tips to Sleep Better Every Night

Sleep is one of the most critical pillars of health and performance, yet so many of us struggle to get the deep, restorative rest our bodies and minds need. In this Complete Guide to Amazing Sleep, you’ll learn proven strategies to optimize your sleep environment, develop the perfect bedtime routine, and wake up refreshed every single day.

Why Sleep Quality Matters

Establishing consistent sleep and wake times—even on weekends—helps regulate your body’s internal clock, also known as your circadian rhythm. Aim to go to bed and wake up at the same times daily. Over time, this consistency can improve the quality of your sleep, making it easier to fall asleep and wake up naturally.

How to Optimize Your Sleep Environment

1. Darkness of the Room

Your body produces melatonin—the sleep hormone—in response to darkness. Even small amounts of light can disrupt this process.

• Install blackout curtains to eliminate outdoor light.
• Cover LED lights from electronics like TVs or chargers.
• Use a sleep mask if complete darkness isn’t possible.

2. Temperature for Better Sleep

The optimal temperature for sleep is 60–67°F (15–19°C). A cool environment helps your body drop its core temperature, which signals it’s time to rest.

Quick Tip: If your partner prefers it warmer, try dual-zone mattress pads or weighted blankets.

Build the Perfect Bedtime Routine

3. Consistent Sleep/Wake Times

Your circadian rhythm (internal clock) thrives on consistency. Go to bed and wake up at the same times every day, even on weekends. Over time, your body will naturally fall asleep and wake up without an alarm.

4. Wind-Down Time: When to Stop Work and Screens

Work and screen time before bed can overstimulate your brain and suppress melatonin production due to blue light exposure.

• Stop work and mentally demanding tasks at least 2 hours before bed.
• Avoid screens at night, or use blue-light-blocking glasses.
• Enable “night mode” on devices to reduce blue light.

5. Timing Food, Fluids, and Supplements

Eating too close to bedtime raises your core temperature and disrupts digestion. Similarly, drinking fluids late at night can lead to bathroom trips.

Best Practices:

• Finish large meals 3 hours before bed.
• Stop drinking water about 1 hour before bed.
• Limit caffeine after 8 hours before bed
• Avoid alcohol consumption, as it disrupts deep sleep.

No Phone in Bed

Your bed should be a sanctuary for sleep, not scrolling. The mental stimulation from phones can delay sleep onset and increase stress.

Pro Tip: Leave your phone outside the bedroom and use an analog alarm clock instead. Or put your phone on airplane mode before going to bed.

Sleep Supplements to Support Rest

Supplements can be a helpful addition to great sleep habits. Some popular options include:

• Magnesium Glycinate: Relaxes your muscles and calms the nervous system.
• Melatonin: Helps adjust your sleep schedule (ideal for short-term use). A handful of nights a month we use the sleep supplement Beam Dream. It’s a very effective sleep supplement when you need to fall asleep fast.
• L-theanine: Promotes relaxation and reduces anxiety.
• Ashwagandha: Lowers cortisol levels to help with stress.

Reminder: Always consult a healthcare professional before trying supplements.

Proven Tips for Consistent Sleep Success

• Exercise regularly: Aim for physical activity earlier in the day to avoid overstimulation at night. Need an exercise program? We have a world class at-home (or gym) fitness program you can try for free right here!
• Create a wind-down routine: Stretching, reading, or journaling can signal to your brain that it’s time to relax. We like to turn on an audiobook and red lights (all blue lights off).
• Scent therapy: Use lavender or chamomile essential oils for a calming environment.
• Breathwork: Try the 4-7-8 breathing technique to slow your heart rate and relax. We recommend the Balance app (which you can try for free here).

Frequently Asked Questions (FAQs)

1. What is the best temperature for sleep?

The ideal temperature for high-quality sleep is 60–67°F (15–19°C). Keeping your room cool aligns with your body’s natural drop in temperature at night.

2. How do I improve my sleep hygiene?

Sleep hygiene involves:

• Sticking to consistent sleep/wake times.
• Avoiding screens and heavy meals before bed.
• Optimizing your bedroom for darkness, quiet, and a cool temperature.

3. What supplements can help with sleep?

Common sleep aids include magnesium glycinate, melatonin, and L-theanine. However, supplements should support—not replace—healthy sleep habits. We like Beam Dream, but get your sleep habits aligned first!

Track Your Sleep and Take Action

To truly improve your sleep, start tracking it! Use a sleep tracker or app to monitor your patterns and identify where you can improve. We use and recommend Whoop.

Take the Next Step Toward Amazing Sleep

Ready to transform your nights? Hire a coach and start implementing these tips today. We can coaching you through sleep, nutrition, and exercise here at the Get Better Project. Share your biggest sleep challenge in the comments below, and let’s work together toward better rest!