To improve sleep quality, the webpage suggests focusing on your body's internal clock and avoiding gadgets, fads, and alarms. This advice is based on circadian research, which highlights the importance of the body's natural rhythms for restful sleep.

To improve sleep quality, you can follow these practical tips:

1. Have a good sleep routine (sleep hygiene):

   • Establish a set time to start winding down.
   • Incorporate relaxing activities into your routine.
   • Go to bed and wake up at fixed times daily, including weekends.

2. Relax, unwind, and try meditation:

   • Dedicate time each evening to relax before bed.
   • Avoid electronic devices for at least an hour before sleep due to blue light emission.
   • Engage in activities like reading, listening to soft music or podcasts, or sleep meditation.
   • Consider guided meditation for sleep, such as "Beditation."

3. Try mindfulness for sleep:

   • Address anxiety, worry, and stress that can affect sleep.
   • Talk to a trusted person or write down your concerns in a notebook before bed.
   • Make a to-do list for the next day to help put your mind at ease if you lie awake worrying.
   • Explore techniques like reframing unhelpful thoughts, as covered in self-help CBT techniques.

4. Create the right sleep environment:

   • Aim for a quiet, dark, and cool room.
   • Use earplugs, put your phone on silent, or keep it out of the room for quietness.
   • Use good curtains or blinds to keep the room dark, and turn clocks away or place phones face down.
   • Ensure your room is well-ventilated and at a comfortable, cool temperature.
   • Some people find ambient sounds, gentle music, or white noise helpful.

5. Do not force sleep:

   • If you're lying awake unable to sleep, don't try to force it.
   • If you cannot sleep, get out of bed, sit in a comfortable place, and do something relaxing like reading or listening to quiet music.
   • Return to bed only when you feel sleepier.

6. Improve sleep through diet and exercise:

   • Maintain a good diet and engage in regular physical exercise.
   • Avoid large meals close to bedtime.
   • Reduce or eliminate bedtime caffeine, alcohol, and nicotine, as they are stimulants.
   • Avoid stimulants 1 to 2 hours before bed.
   • Exercise regularly, but avoid anything too energetic in the 90 minutes before bedtime if it disrupts your sleep.

The webpage also mentions a 6-week email programme for sleep tips, a "Healthy Choices Quiz" for wellbeing advice, and offers support for insomnia through the NHS website.

The webpage title suggests "15 Proven Tips to Sleep Better at Night," but the provided content is a navigation menu for various health conditions, wellness topics, product reviews, and other sections of the Healthline website. It does not contain the actual tips for improving sleep quality.

To improve your sleep quality, you can adopt better sleep habits. These include:

• Going to bed and waking up at the same time every day.
• Keeping your bedroom quiet, relaxing, and at a cool temperature.
• Turning off electronic devices at least 30 minutes before bedtime.
• Avoiding large meals and alcohol before bedtime.
• Avoiding caffeine in the afternoon or evening.
• Exercising regularly and maintaining a healthy diet.

Quality sleep means getting uninterrupted and refreshing sleep, which is essential for your health and emotional well-being.

To improve your sleep quality, Harvard Health suggests several lifestyle changes and habits:

1. Exercise: Engage in brisk daily walks, but avoid exercising too close to bedtime as it can be stimulating. Morning workouts with bright daylight exposure can help regulate your natural circadian rhythm.
2. Reserve bed for sleep and sex: Do not use your bed for work activities like phone calls, texting, emails, or watching late-night TV. The bed should be associated with sleep, not wakefulness.
3. Keep it comfortable: Ensure your bedroom is a quiet, dark, and cool environment to promote sleep onset.
4. Start a sleep ritual: Establish a set of bedtime rituals, such as drinking warm milk, taking a bath, or listening to calming music, to signal your body and mind that it's time to sleep.
5. Eat — but not too much: Avoid large meals within two to three hours of bedtime. If hungry right before bed, opt for a small, healthy snack like an apple with cheese or a few whole-wheat crackers.
6. Avoid alcohol and caffeine: Chocolate contains caffeine, a stimulant. While alcohol may initially make you feel sleepy, it actually disrupts sleep during the night. Also, steer clear of acidic or spicy foods that can cause heartburn.
7. De-stress: Manage daytime worries and stress by allowing yourself time to wind down before bed. Practices like deep breathing exercises can promote relaxation and reduce anxiety.
8. Get checked: If you experience symptoms such as an urge to move your legs (restless legs syndrome), snoring (sleep apnea), or burning pain in your stomach, chest, or throat (gastroesophageal reflux disease or GERD) that disrupt your sleep, consult your doctor for an evaluation.

If lifestyle changes are not effective, your doctor may consider prescribing hypnotic sleep medications. When taking sleep medicines, it is important to:

• Inform your doctor about all other medicines you are taking.
• Take the lowest possible effective dose for the shortest period.
• Carefully follow your doctor's instructions regarding dose and timing.
• Report any side effects, like excessive daytime sleepiness or dizziness, to your doctor immediately.
• Continue practicing good sleep habits while on medication.
• Avoid alcohol and driving.
• Be aware that sleep medications can cause unsteadiness if you get out of bed in a drowsy state, and ensure your path to the bathroom is clear.

To improve your sleep quality, you should focus on establishing consistent bedtime routines and modifying environmental and lifestyle factors. The quality of your sleep, which includes experiencing all four stages of sleep, is as important as the quantity.

Here's what you can do to create better sleep habits:

• Reduce exposure to sleep-inhibiting stimuli within 30 to 60 minutes of bedtime:

  • Light: Avoid screen time (phones, tablets, TV, computers) within an hour of bedtime. Dim lights before bed and keep your phone out of the bedroom. Conversely, natural light exposure during the day (e.g., a 10-15 minute walk) helps regulate melatonin release.
  • Heat: Lower your bedroom temperature. Your body needs to cool down to prepare for sleep.
  • Caffeine, Sugar, and Alcohol: Limit these substances, especially within a couple of hours of bedtime. Avoid eating right before bed.
  • Anxiety and Rumination: Introduce a calming ritual, such as listening to peaceful music, reading a book, gentle yoga, meditation, or rhythmic breathing practice.
  • Exercise: Finish your workouts earlier in the day or in the early evening. Exercising within one to two hours of sleep can boost cortisol production, delaying melatonin release.

• Consider your sleep posture: Your sleep position can influence sleep quality, especially if you have musculoskeletal issues. For example, placing a pillow between your knees can help those with low back pain who sleep on their sides.

• Medications: Speak with a doctor about sleep medications. While melatonin supplements are generally safe for short-term use, anti-anxiety medications should be avoided as they interfere with proper sleep cycles. Some psychiatric medications may help reset or sustain sleep, but always consult a physician. Also, discuss any other medications you take, as they might interfere with your sleep.

If you continue to have trouble sleeping, a Lifestyle Medicine specialist can assess your routines and overall health, and may refer you to a sleep specialist for further testing.

To improve your sleep quality, consider the following lifestyle habits:

• Activity: Increase your physical activity, ideally making it a morning routine. Morning exercise helps jump-start your day and light exposure benefits your circadian rhythm. Any exercise is beneficial, so choose a time that works for you.

• Bye-bye devices: Power down your cell phones and other devices near bedtime. Shining bright light in your face before sleep can be counterproductive.

• Calories: Balance your calorie intake throughout the day. Consuming more calories late at night may lead to less peaceful sleep. Sugary, caffeinated, or alcoholic beverages can also cause disruptions. Be aware that caffeine's effect may increase with age, so you might need to have your last cup of coffee earlier.

• Decompressing: Find a relaxing ritual to manage stress, which can negatively impact sleep. Practices such as meditation, deep breathing, writing, or practicing gratitude can help you relax. Prioritize rest over late-night work.

• Eating: Adopt a heart-healthy diet rich in fiber-rich vegetables, fruits, legumes, and whole grains. Include nuts and fish, while minimizing processed meats, refined carbohydrates, sugary drinks, and trans fats. Research suggests that more saturated fat and added sugar lead to less deep sleep, while more fiber leads to more deep sleep.

To improve your sleep quality, you can focus on sleep hygiene, which involves healthy sleep habit recommendations that research suggests can lead to better sleep. Experts consider it a crucial method for improving sleep for everyone, whether they have sleep disorders or not.

Here are some key areas to consider:

1. Sleep Schedules and Timing:

• Determine Your Sleep Needs: Most adults need seven or more hours of sleep per night, though individual needs vary. Observe how much sleep you require to feel rested and energetic throughout the day. If you've had a sleep deficit, you may need to 'catch up' on sleep before accurately identifying your true sleep need.
• Establish a Consistent Bedtime: Once you know your required wake-up time and how much sleep you need, work backward to find your ideal bedtime. For instance, if you need to wake at 7 a.m. and require eight hours of sleep, aim to be asleep by 11 p.m., turning off lights 10-20 minutes before.
• Maintain Consistency: Try to go to sleep and wake up at the same time every day, including on weekends and days off. While some studies on 'catch-up sleep' are mixed, experts generally recommend consistent sleep every night.
• Napping: Napping isn't necessarily detrimental to nighttime sleep for everyone. Some studies suggest naps 30 minutes or shorter are ideal, but longer naps might also be fine. Experiment to see if naps benefit you or negatively impact your nighttime sleep. If they work for you, there's no need to avoid them.

2. Sleep Environment:

Creating a calm and soothing sleep environment can promote more restorative sleep. Consider these factors:

• Temperature: The human body naturally prefers cooler temperatures for sleep. A room temperature between approximately 66 and 70 degrees Fahrenheit is often ideal. Pair a cooler room with bedding that allows you to regulate your temperature as needed.
• Light: Darkness is essential for melatonin production, a sleep hormone. Reduce light exposure for at least three hours before bedtime by using lamps instead of overhead lights and avoiding digital devices. While sleeping, aim for the darkest space possible, using blackout curtains or a sleep mask if necessary.
• Sound: Noises can disrupt sleep. If you can't eliminate sounds, try earplugs or use white noise machines to muffle them.
• Mattress and Bedding: While research is ongoing, many people report better sleep on a comfortable mattress. Medium-firm mattresses have been shown to improve sleep quality for individuals with back pain and are generally recommended for high-quality sleep. Choose a mattress based on your body weight, typical sleep position, and personal preferences.

To improve your sleep quality, you can adopt several sleep hygiene practices:

• Have a sleep routine: Develop a consistent sleep-wake cycle by waking up at the same time every day, including weekends and holidays. Aim for at least 7 hours of sleep each night and only go to bed when you feel sleepy.
• Avoid certain foods and drinks before bed: Steer clear of stimulants like caffeine and nicotine 4–6 hours before bedtime. This includes items such as coffee, tea, some sodas, chocolate, cigarettes, and certain medications. Also, avoid alcohol 4–6 hours before bed, as it can negatively impact sleep quality.
• Create an environment that supports sleep: Keep your bedroom cool, ideally between 60–67°F (15.6–19.4°C).

The webpage indicates that to improve your sleep quality, you can find "Tips to improve sleep quality" in an article titled "How to Sleep Better." It also mentions that understanding "How Sleeping Positions Can Affect Sleep Quality" can be beneficial.