You’ve finally reached your breaking point. After another night spent tossing and turning, a morning where you struggle to get out of bed, and a day fighting sleepiness and fatigue, you are committed to trying to sleep better and fixing your insomnia. This can be a significant and life-changing goal, and it can also be a little intimidating without a plan. Where should you even begin? Fortunately, there are a series of specific changes you can make that will help you to sleep better. Set aside the next 30 days to focus on how to begin to implement this advice You’ll discover that you can enjoy the sleep of your dreams.
2:13How to Get a Better Night of Sleep
2:13
How to Get a Better Night of Sleep
Committing Yourself to Better Sleep
Before setting off on this path of personal improvement, you should candidly assess your level of commitment. Are you willing to make some hard choices? Is it a good time in your life to focus on your sleep and set necessary boundaries? Can you see this process through to its end? If your life is in an uproar, now may not be the perfect opportunity to focus on your sleep. But if you’re ready and willing to improve your sleep, there is no better time than the present to make some changes.
How to Sleep Better in 30 Days
The following steps are organized to provide you guidance and support in your efforts to sleep better. It can be implemented over the course of a month, with different tasks assigned to each of the 30 days. Major changes are spaced out in the schedule to allow prior tasks the time needed to take effect. Most of the first week, for example, focuses on improving yoursleep environmentafter the recommendation to fix yourwakingtime is in place—but some of the groundwork laid through self-reflection this week will provide a foundation later on. Similarly, as is later recommended, creating a relaxing buffer zone and going to bed when you feel sleepy will take some effort, while simultaneously rearranging the use of substances may come easier.
There are recommendations that will be fruitful and corrective in different situations for different people. Some topics won’t be relevant to your situation (such as quitting smoking if you are already a non-smoker).
The latter portion of this plan is meant to tidy up some of the loose ends, including conditions that can undermine sleep. If the early changes haven’t proven to be effective or relevant, it may be because other issues are at play. Ultimately, if your efforts aren’t rewarded in the end, it may be useful to speak with a sleep doctor who can provide you the personal assistance you need to overcome any remaining problems. This advice is generally good for all, but carefully crafting it to attend to your individual needs may make it invaluable.
Implementing the Plan to Sleep Better
Whatever you do, stick with it. Your reward will be not only abetter night’s sleepbut also improved vitality and function during the day. The goal is very worthy of your efforts, and you should be commended for committing yourself to the process.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Sleep Medicine.Healthy sleep habits.American Academy of Sleep Medicine.Tip sheet for health care providers: prioritizing sleep & managing fatigue.Krahn LE, Tovar MD, Miller B.Are pets in the bedroom a problem?.Mayo Clin Proc. 2015;90(12):1663-1665. doi:10.1016/j.mayocp.2015.08.012Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912Ramar K, Malhotra RK, Carden KA, et al.Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115-2119. doi:10.5664/jcsm.9476Tuna MK, Işık AC, Madenci ÖÇ, Kaya KS.Obesity effects on sleep quality with anthropometric and metabolic changes.Rev Assoc Med Bras (1992). 2022;68(5):574-578. doi:10.1590/1806-9282.20211072The Guardian.No more snooze button: a complete guide to waking up feeling fantastic.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Sleep Medicine.Healthy sleep habits.American Academy of Sleep Medicine.Tip sheet for health care providers: prioritizing sleep & managing fatigue.Krahn LE, Tovar MD, Miller B.Are pets in the bedroom a problem?.Mayo Clin Proc. 2015;90(12):1663-1665. doi:10.1016/j.mayocp.2015.08.012Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912Ramar K, Malhotra RK, Carden KA, et al.Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115-2119. doi:10.5664/jcsm.9476Tuna MK, Işık AC, Madenci ÖÇ, Kaya KS.Obesity effects on sleep quality with anthropometric and metabolic changes.Rev Assoc Med Bras (1992). 2022;68(5):574-578. doi:10.1590/1806-9282.20211072The Guardian.No more snooze button: a complete guide to waking up feeling fantastic.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Academy of Sleep Medicine.Healthy sleep habits.American Academy of Sleep Medicine.Tip sheet for health care providers: prioritizing sleep & managing fatigue.Krahn LE, Tovar MD, Miller B.Are pets in the bedroom a problem?.Mayo Clin Proc. 2015;90(12):1663-1665. doi:10.1016/j.mayocp.2015.08.012Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912Ramar K, Malhotra RK, Carden KA, et al.Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115-2119. doi:10.5664/jcsm.9476Tuna MK, Işık AC, Madenci ÖÇ, Kaya KS.Obesity effects on sleep quality with anthropometric and metabolic changes.Rev Assoc Med Bras (1992). 2022;68(5):574-578. doi:10.1590/1806-9282.20211072The Guardian.No more snooze button: a complete guide to waking up feeling fantastic.
American Academy of Sleep Medicine.Healthy sleep habits.
American Academy of Sleep Medicine.Tip sheet for health care providers: prioritizing sleep & managing fatigue.
Krahn LE, Tovar MD, Miller B.Are pets in the bedroom a problem?.Mayo Clin Proc. 2015;90(12):1663-1665. doi:10.1016/j.mayocp.2015.08.012
Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM.Sleep quality: a narrative review on nutrition, stimulants, and physical activity as important factors.Nutrients. 2022;14(9):1912. doi:10.3390/nu14091912
Ramar K, Malhotra RK, Carden KA, et al.Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115-2119. doi:10.5664/jcsm.9476
Tuna MK, Işık AC, Madenci ÖÇ, Kaya KS.Obesity effects on sleep quality with anthropometric and metabolic changes.Rev Assoc Med Bras (1992). 2022;68(5):574-578. doi:10.1590/1806-9282.20211072
The Guardian.No more snooze button: a complete guide to waking up feeling fantastic.
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