Sleep Quality: Practical Ways to Sleep Better Tonight

Trouble falling asleep or waking up tired? Improving sleep quality doesn't have to be complicated. Small habits change how deep you sleep, how quickly you fall asleep, and how refreshed you feel in the morning. Below are clear, useful steps you can try tonight and habits to build over weeks.

Quick fixes that help tonight

Start with timing. Go to bed and wake up at the same time every day, even on weekends. Your body loves routine. Dim lights an hour before bed — bright screens confuse your brain. Try a 20- to 30-minute wind-down: read a paper book, stretch gently, or listen to calm music.

Watch what you drink. Cut caffeine by mid-afternoon. Avoid large meals and alcohol right before bed; alcohol can make you drop off faster but fragments sleep later. If you must nap, keep it under 30 minutes and not too late in the day.

Make your bedroom work for sleep. Cool, dark, and quiet beats bright and noisy. Use blackout curtains, earplugs, or a white-noise app if needed. Pick a comfortable mattress and pillow — they matter more than you'd think. Remove devices or place them face down so notifications don’t pull you awake.

If you can't sleep after 20 minutes, get up. Move to another room, do something relaxing, then return when sleepy. Lying awake and watching the clock makes anxiety worse, and that kills sleep quality.

When medication or health issues are behind poor sleep

Some medicines change sleep patterns. Antidepressants like escitalopram (Lexapro) can cause vivid dreams or trouble sleeping for some people. Steroids and certain stimulants may keep you wired. If you suspect a drug is a problem, talk with your prescriber before stopping anything—don’t quit suddenly.

Health conditions can also disrupt sleep: pain, reflux, anxiety, sleep apnea, restless legs, and thyroid problems are common culprits. If you snore loudly, gasp for air at night, or feel exhausted despite long sleep, ask your doctor about a sleep study.

Supplements such as melatonin help some people reset a sleep schedule, especially for shift work or jet lag. Use low doses and short-term. Herbal sleep aids can interact with prescriptions, so check with your healthcare provider.

Finally, track changes. Keep a simple sleep journal for two weeks: bedtime, wake time, naps, caffeine, and how you felt. Patterns show up fast. If practical tweaks don’t fix things in a month or your daytime function suffers, see a sleep specialist.

Better sleep is built from clear habits and small adjustments. Try a few changes tonight, note what helps, and ask for medical advice when sleep problems persist. You can get better sleep — one small habit at a time.