More than half of Americans say they need more sleep, and 78% want to improve their sleep this year [1,2]. Adults are recommended to get at least seven hours of sleep each night for optimal health and well-being. The good news is that there are ways to optimize your evening routine to set you up for a good night’s sleep, and these are changes that everyone can make. Sure, the lure of “just one more episode” or tumbling down the meme rabbit hole at night is real, but simple adjustments to your nightly routine can help you achieve high-quality sleep. Getting enough sleep is essential for a good night's rest and supports your overall well-being. Better sleep lowers the risk of chronic diseases and will likely add years to your life [3, 4].
Looking to boost your sleep quality and quantity? Restore by Tally Health was specially formulated to help you fall asleep quicker, sleep more deeply, and wake up feeling rejuvenated.
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Here are eight science-backed tips to improve your PM routine for your best night’s sleep:
Supper’s sweet spot for healthy sleep
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Trouble sleeping after big meals late at night? Avoiding meals before bedtime is widely recognized as beneficial for sleep hygiene, as late-night eating can disrupt our circadian rhythms [5]. But what constitutes the ideal dinner time? While experts generally recommend having a light dinner 2-3 hours before sleep, research offers mixed insights on the perfect meal timing.
Research indicates that tryptophan levels (a precursor to melatonin) peak 3-4 hours after eating [6]. Moreover, the composition of your meal could influence the optimal timing. For instance, one study observed that consuming a meal high in fats and carbohydrates one hour before bed increased sleep disruptions. Conversely, a carb-heavy meal eaten four hours before bed was linked to reduced wakefulness during the night [7, 8]. For individuals with sleep apnea, an earlier dinner and a daily eating window of fewer than 12 hours were associated with longer sleep duration, compared to those who dined late or had an eating window exceeding 12 hours [9].
Therefore, consuming larger or more fat- and carb-rich meals may require eating about 3-4 hours before bedtime, while lighter meals may be consumed 2-3 hours before bedtime. However, waking up too early (3-4am) might indicate that you’re eating dinner too early relative to your bedtime, leading to nocturnal hypoglycemia (low blood sugar). In fact, over half of hypoglycemic episodes occur during sleep [10].
Maintaining a healthy diet not only supports better sleep but also contributes to heart health by aligning nutrition and sleep patterns. If you find yourself going to bed hungry, consider a light snack such as fresh fruit, yogurt with no sugar added, or unsalted nuts before sleep. This can help prevent stomach discomfort and avoid sleep disturbances, as both going to bed hungry and too full can interfere with sleep quality.
Say goodnight to blue light
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Exposure to blue light during daytime can enhance alertness and cognitive function. However, encountering bright screens at night can simulate daylight, misleading our brains into believing it’s still day [11]. This disruption can postpone our sleep cycle, making it more difficult to fall asleep.
Experts recommend avoiding electronic devices such as smartphones, tablets, and computers at least 30-60 minutes before bed [12]. However, about 2-3 hours before sleep may be more effective in mitigating these effects [13]. However, there is a silver lining for those who work late hours and cannot avoid screen time. Emerging studies indicate that wearing amber-tinted glasses that block blue light for about three hours before bed can significantly improve sleep quality [14].
Turn down the lights
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Nighttime is the right time … for your body to start producing melatonin. However, this sleep hormone doesn’t take kindly to bright lights. Exposure to bright lights in the evening can disrupt nighttime sleep by interfering with melatonin production, making it harder to fall asleep and reducing overall sleep quality. Research suggests that exposure to room lights can hinder melatonin production and impact sleep quality [15, 16]. Even a simple room light can delay the onset of melatonin production and reduce its duration by up to 90 minutes [15].
Furthermore, this study revealed that exposure to room light reduced melatonin levels by over 50% in most trials. Another study found that just 30 minutes of evening exposure to conventional lamps was enough to affect melatonin production [17]. The good news is that preliminary evidence suggests that dim light (less than 10 lux) or even yellow lights did not negatively affect the rise of melatonin [17, 18].
Wind down and zen out with a bedtime routine designed for healthy sleep
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Kick off your wind-down routine about 1-2 hours before your ideal bedtime. This is your no-stress zone—no overstimulating activities allowed. It’s time to unwind. Establishing a consistent bedtime routine that includes calming activities and relaxation techniques can help signal to your body that it’s time to sleep and make it easier to feel relaxed as you prepare for bed. Here are some tips for making your wind-down routine more relaxing:
Taking a warm bath or shower about 1-2 hours before bed can help you fall asleep faster — on average, about 10 minutes faster — and may even improve sleep quality and duration [19]. This process activates your body’s cooling mechanism to reduce your core temperature, a key factor for initiating sleep.
Relaxing activities like reading can lower heart rate and reduce anxiety [20]. Reading for just six minutes per day has been shown to reduce stress levels by 68% [21]. And 42% of those who read before bed said their sleep improved, compared to just 28% of those who didn’t read [22].
Evening meditation or mindfulness can prepare you for sleep, with studies showing effectiveness in improving insomnia and sleep disturbances (based on self-reports) [23]. Even just 10 minutes was enough to reduce pre-sleep arousal [24].
Practicing deep breathing or deep breathing exercises, progressive muscle relaxation, or other relaxation techniques as part of your bedtime routine can ease anxiety, help your body feel relaxing, and promote a sense of calm before sleep.
Keep your cool
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It’s time to chill out by turning down the temperature in your bedroom. A cool bedroom helps to decrease core body temperature, which reduces cortisol levels and promotes melatonin production [25]. The National Sleep Foundation recommends maintaining a bedroom temperature between 65-68°F for optimal sleep quality [26]. However, recent research suggests that older adults might benefit from a slightly warmer environment, ranging from 68-77°F [27]. Nonetheless, it's important to note that sleep efficiency dropped by 5-10% when room temperature exceeded 77°F.
These findings aren’t surprising since your body’s thermoregulation is impaired during REM sleep, meaning that sleeping in a room that’s too hot could lead to sleep disruptions [28].
Hello darkness, my old friend: optimizing your sleep environment
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Our ancestors slept under the stars, but they weren’t contending with streetlights and neon signs. One small study found that even small amounts of artificial light (like the glow of a TV screen) in the bedroom led to elevated heart rates while they were sleeping and increased insulin resistance in the morning [16]. Interestingly, the participants reported that they thought they slept fine.
Researchers have also found a link between melatonin disruption and several chronic diseases, including diabetes, neurodegenerative diseases, and cancer [29]. One study of more than 43,000 women found that sleeping with a TV or light on led to a 17% increased risk of gaining 11 lbs over five years [30]. Furthermore, animal studies have shown that circadian rhythm disruptions and light exposure at night can shorten lifespan [31, 32].
While blackout curtains can help block outside light, if you find that your curtains still aren’t blocking out all light, wearing a sleep mask has also been shown to improve sleep quality and next-day alertness and memory [33, 34]. To further optimize your sleep environment, minimize sources of light and consider using ambient sounds, such as white noise or nature sounds, to create a calming atmosphere and promote better sleep.
Make your bedroom a no-phone zone
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Blue light issue aside, the constant notifications and the urge to “just check one thing” can disrupt the relaxation process. One study found that individuals who used their phones before bed experienced adverse effects on sleep latency (time spent awake), average heart rate, and heart rate variability (HRV) [35]. Restricting phone use before bed can decrease sleep latency and pre-sleep arousal while enhancing sleep duration [36]. Transform your bedroom into a tech-free sanctuary and charge your devices outside to foster a more restful environment and promote healthy sleep. This might look like charging your phone in your kitchen or another room once you’re ready to wind down for bed.
Conquer sleep consistency
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Adhering to consistent sleep-wake times is about more than just maintaining a routine; it’s a critical aspect of sleep hygiene that enhances alertness and mental health, reduces inflammation, and boosts cardiovascular and metabolic health [37, 38]. Maintaining a consistent wake up time each day helps regulate your body's internal clock, supporting the natural circadian rhythm and improving overall sleep quality. Furthermore, establishing a regular sleep routine as part of your daily routine can reinforce healthy sleep patterns and make it easier to fall asleep and wake up refreshed. Regular sleep patterns could play a more significant role in promoting longevity than the total amount of sleep [39]. Research suggests that individuals with consistent sleep schedules have a 20-48% lower risk of dying from any cause compared to those with erratic sleep schedules [40].
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Your best night’s sleep starts now. Tally’s sleep supplement, Restore, is a natural sleep aid and a specially formulated blend of L-theanine, elemental magnesium (from magnesium bisglycinate chelate complex), and apigenin that helps you fall asleep faster, stay asleep longer, and wake up feeling refreshed and energized (with the bonus of providing pro-longevity benefits).
What time should I have dinner for a good night’s sleep?
Experts recommend having a light dinner 2–3 hours before bedtime, but if your meal is high in fats and carbohydrates, it may be better to eat 3–4 hours before bed. Eating too early, however, can cause early waking due to low blood sugar.
How long before bed should I stop using screens?
Avoid screens at least 30–60 minutes before bed, though 2–3 hours may be more effective. If screen use is unavoidable, wearing amber-tinted glasses for about three hours before bed can help improve sleep quality.
What is the ideal temperature for sleep?
The recommended bedroom temperature for optimal sleep is 65–68°F. Older adults may benefit from slightly warmer settings, up to 77°F. Temperatures above that can decrease sleep efficiency by 5–10%.
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Citations
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