Sleep is the cornerstone of physical and mental vitality. It comes as no surprise that countless articles promise better sleep. Yet, much of the advice is repetitive: stick to a schedule, cut down on caffeine, keep your room cool and dark.

These basics are important, and if you haven’t implemented them yet, they’re a good start. But if you’re already following the fundamentals and looking for lesser-known, research-backed strategies to take your sleep to the next level, the following 45 tips, curated from Trick Yourself to Sleep: 222 Ways to Fall and Stay Asleep from the Science of Slumber by Kim Jones, are for you. You’re likely to find several that help you fall asleep faster, stay asleep longer, and wake up more refreshed.

Daytime Habits: The Foundation of Good Sleep

Good sleep isn’t just built at night; it’s earned during the day.

1. Process Emotions During the DayStress is a sleep saboteur. To avoid lying awake with a mind full of worries, take short daily breaks (e.g., 5 minutes every hour) for reflection, journaling, or daydreaming. This early cognitive processing helps defuse stress and clear your mental slate for rest.
2. Practice Daily MeditationJust 20 minutes of daily mindfulness meditation can reduce anxiety levels, making it easier to wind down at night. It calms the mind during the day and prevents a build-up of stress that interferes with sleep.
3. Work Near a WindowNatural daylight regulates your circadian rhythm and boosts mood chemicals. Even sitting by a window can add up to 46 extra minutes of sleep per night, according to research. If a window isn’t available, eat lunch or take breaks outside.
4. Incorporate Micro-MovementThe more you move, the more “sleep pressure” your body builds. This natural drive, fueled by adenosine, makes falling asleep easier. Integrate small activities throughout your day: stand during calls, walk every 30 minutes, or do quick stretches.
5. Exercise OutdoorsOutdoor activity, even a 30-minute walk, is more sleep-enhancing than indoor exercise of the same duration. The combination of natural light, fresh air, and physical exertion creates a powerful sleep-promoting effect.
6. Stimulate Your BrainMental exertion, like physical activity, builds sleep pressure. Fill your day with reading, learning, puzzles, or deep conversations. Your brain will need to rest during the night, leading to deeper sleep.
7. Seek Novel ExperiencesNew and stimulating environments, like a museum or a new neighborhood, tire your brain in a good way. The cognitive effort of processing novel stimuli leads to faster sleep and more deep sleep. Small changes, like a new route home, work too.
8. Create a Work-to-Home TransitionDon’t bring work stress home with you. Create a deliberate “microtransition” ritual, like hitting the gym, meditating in the car, or changing clothes immediately upon arriving home. This helps your brain switch modes.
9. Prioritize In-Person SocializingFace-to-face interactions are linked to better sleep onset. The social connection and release of feel-good chemicals help ease you into a restful state.
10. Stay on Top of Your To-Do ListProcrastination is linked to sleep issues. Unfinished tasks create mental “loose ends” that your brain processes at night. Completing even small tasks provides a sense of closure, allowing your mind to rest.
11. Take a Sundown StrollA walk at dusk helps synchronize your body clock as natural light fades, preparing your system for sleep. It’s especially beneficial for those with insomnia.
12. Cultivate a Sense of PurposePeople with a clear life purpose report better sleep quality. A sense of direction reduces stress and increases psychological resilience, which carries over into sleep.

Nutrition: What You Eat (and When) Matters

13. Avoid Spicy Foods at NightSpicy meals raise core body temperature, interfering with the natural cooling process needed to fall asleep. Enjoy spicy dishes earlier in the day.
14. Limit Saturated FatA diet high in saturated fat is linked to lighter, less restful sleep. Focus on healthy unsaturated fats from nuts, seeds, avocados, and olive oil.
15. Adopt a Dinner CurfewEating close to bedtime diverts blood flow to digestion, not away from it for sleep. Try a 10-hour eating window (e.g., 9 AM – 7 PM) to improve sleep and prevent nighttime digestive issues.
16. Boost Fiber IntakeLow-fiber diets are linked to longer sleep onset and less deep sleep. Prebiotic fiber, found in garlic, onions, leeks, and artichokes, supports restorative sleep and stress resilience.
17. Eat Walnuts as a SnackWalnuts contain melatonin, magnesium, and healthy fats. A small handful a few hours before bed can increase circulating melatonin levels and aid relaxation.
18. Ensure Adequate PotassiumPotassium helps muscles relax and reduces nighttime awakenings. Eat potassium-rich foods like sweet potatoes, white beans, bananas, and avocados, or consider a supplement.
19. Stay Hydrated (But Smartly)Mild dehydration causes nighttime waking. Drink consistently throughout the day, tapering off in the evening to minimize bathroom trips.

Bedroom Environment: Make It a Sanctuary

20. Wash Your Sheets WeeklyClean sheets (73% of people report more comfort) remove dust mites, oils, and skin cells that disrupt sleep. Weekly washing is the sweet spot.
21. Declutter Your BedroomA cluttered room increases cortisol (the stress hormone) and makes it harder to fall asleep. Your bedroom should be a calm sanctuary, not a reminder of to-dos.
22. Get a Bigger BedThe average person moves 60-70 times per night. If you and your partner touch elbows while lying side-by-side, your bed is too narrow. Invest in the largest bed possible.
23. Sleep Scandinavian StyleTo avoid the “blanket tug-of-war,” use two separate duvets. This allows each of you to control your warmth and significantly reduces sleep disruptions.
24. Use an Air PurifierPoor air quality is linked to worse sleep. A HEPA air purifier removes particulate matter and VOCs, creating a healthier sleep environment.
25. Hide the ClockChecking the time increases stress about lost sleep and makes falling asleep take up to 20 minutes longer. Put your phone in another room, remove your watch, and turn the clock away.
26. Ditch Your Sleep TrackerFor some, tracking sleep creates anxiety (“orthosomnia”) or a “nocebo” effect (feeling tired because the data says you should). If your tracker causes stress, trust your body instead.

Bedtime Rituals: Prepare Your Mind and Body

27. Sip Your Last DrinkChugging fluids before bed leads to nighttime awakenings. Sip your last drink slowly to allow your body to process it efficiently.
28. Do the “Double Void”To empty your bladder completely before bed, use the bathroom, wait 30 seconds, and go again. This reduces the chance of being woken up by a full bladder overnight.
29. Rock Yourself GentlyA gentle rocking motion (like in a rocking chair before bed) synchronizes brain waves and helps adults fall asleep faster and enjoy deeper sleep.
30. Soak Your Hands in Warm WaterA warm bath 90 minutes before bed helps, but a 5-minute hand soak works too. The warmth draws blood to the palms, helping your core temperature drop, a key sleep signal.
31. Mindfully Wash DishesIf you need a final chore, do the dishes mindfully. Focusing on the warmth and smell reduces anxiety by 27%, easing the transition to sleep.
32. Read a Physical BookJust 6 minutes of reading reduces stress by 68%. The unlit pages of a physical book offer calming distance from the stimulating content of phones and screens.
33. Write a To-Do ListWriting down tomorrow’s tasks (for 5 minutes) helps you fall asleep 10 minutes faster. It “offloads” the burden of remembering from your brain to the page.
34. Address Worrying EarlyTo stop ruminating at night, write down worries and solutions in a 15-minute “worry session” at 6 PM. This prevents bedtime stress from building up.
35. Warm Your NeckApplying a warm compress to your neck (104°F/40°C) before bed reduces alertness and promotes relaxation, improving sleep onset and quality.
36. Release Jaw TensionClenching the jaw signals stress to the brain. Relax your jaw, or use your thumb under your chin to gently open your mouth and release tension.
37. Wear Socks to BedWarm feet dilate blood vessels and help release core heat, a critical sleep signal. Socks can help you fall asleep 32 minutes faster on average.
38. Practice GratitudeWriting down 5 good things each day shifts your mindset to positive, making it easier to fall asleep and stay asleep.
39. Relax Your TongueA tense tongue can signal stress. Press your tongue firmly against the roof of your mouth, then let it drop completely as you relax your jaw. This simple act cues full-body relaxation.
40. Apply Warmth to Your AbdomenGently warming your abdomen (with a warm water bottle, not hot) increases sleep-regulating brain activity. The warmth should be subtle, just above skin temperature.
41. Let Thoughts Come and GoTrying to suppress negative thoughts backfires. Acknowledge them without judgment, then gently shift your focus to your breath or a calm image.
42. Try Sleep Restriction TherapyIf you lie awake for hours, limit your time in bed to your average sleep time (e.g., 6 hours). As your sleep efficiency improves, gradually move your bedtime earlier.

During the Night: How to Return to Sleep

Keep Eyes Half-Shut for Late-Night TripsBright lights suppress melatonin. To minimize stimulation when getting up at night, keep your eyes partially closed, or use a dim nightlight.

Embrace StillnessIf you wake up, don’t toss and turn. This increases alertness. Stay still, take slow breaths, and focus on the sensation of the sheets. Sleep will often return naturally.

Apply Acupressure at Heart 7Massage the “Spirit Gate” point (on the wrist, below the ring and pinky fingers) for 1 minute on each wrist. This may help relieve anxiety and make it easier to fall back asleep.