10 Hacks for Better Sleep – A Professional Guide
A good night’s sleep is not a luxury, but a necessary foundation for your health. Still, many people struggle with restless nights and daytime fatigue. With these ten hacks, you can rebalance your sleep rhythm, support deeper sleep, and wake up more refreshed. You don’t need major lifestyle changes—small adjustments in routine, environment, and mindset can already make a big difference.
1. Respect your biological clock
Your body follows a circadian rhythm, an internal clock guided by light and darkness desireandsleep.nl. Going to bed and waking up at consistent times—even on weekends—strengthens this natural cycle. Morning daylight and evening darkness help synchronize your internal clock desireandsleep.nl. Avoid bright lights and screens before bedtime so your body receives the signal that night is approaching.
Tip: take a short walk outside in the morning and dim the lights in the evening.
2. Understand your sleep cycles
A full night consists of four to six sleep cycles of around 90 minutes each desireandsleep.nl. Each cycle includes light sleep, deep sleep, and REM sleep. Deep sleep is essential for physical recovery and growth hormone release, while REM sleep supports emotions and memory desireandsleep.nl. Sleeping enough hours and not going to bed too late increases your chance of completing all sleep phases.
Tip: schedule bedtime so your body gets at least four full cycles (6 hours).
3. Create a bedtime routine
A consistent routine signals your brain that it’s time to unwind. Think warm shower, short meditation, or reading a book. You can also include relaxation tools such as aromatherapy or calming music. Consistency is key—when you repeat the same steps nightly, your body transitions into rest mode more easily.
4. Reduce blue light exposure
Screens from phones, tablets, and laptops emit blue light that suppresses melatonin—the “sleep hormone.” Blue light blocking glasses reduce this effect; some filter up to 98% of blue lightdesireandsleep.nl. Aim to avoid screens two hours before sleep and consider blue-light glasses or filtering apps desireandsleep.nl.
Tip: turn on night mode on your phone and read a paper book or listen to a podcast.
5. Breathe through your nose
Nasal breathing activates the parasympathetic nervous system and promotes a calmer heartbeat and deeper sleep. Spend a few minutes before bed consciously breathing in and out through your nose. If you tend to sleep with an open mouth, tools like nasal strips or mouth tape can help keep airways open and support natural nose breathing—leading to deeper sleep and less snoringdesireandsleep.nl.
6. Reduce stress with relaxation strategies
Chronic stress keeps cortisol high and severely disrupts sleep. Adaptogenic herbs like ashwagandha help balance stress response and support calming neurotransmitters. Besides supplements, mindfulness, yoga, and journaling are effective ways to lower stress. Try to schedule mindful slow-down moments during your day.
7. Adjust your nutrition
What you eat and drink affects your sleep quality. Caffeine and alcohol can disrupt your sleep architecture—limit them especially in the hours before bed. Choose instead a light tryptophan-rich snack such as a banana or nuts. Certain nutrients like magnesium and L-theanine also support relaxation desireandsleep.nl. Consider consulting a nutritionist if you believe your diet affects your sleep.
8. Move regularly (but not too late)
Physical activity supports deeper sleep by releasing tension in the body. Daily walking, yoga, or strength training in the morning or afternoon is ideal. Intense exercise right before bed, however, activates the sympathetic nervous system and may make falling asleep harder. Listen to your body and plan workouts around natural energy peaks.
9. Optimize your bedroom
Your sleep environment matters. Aim for a cool, dark, quiet room—ideally 16–19°C. Use blackout curtains or a sleep mask to block light. Keep screens out to associate the room with rest only. An ergonomic mattress and pillow provide proper support.
10. Keep a sleep journal
Tracking bedtimes, wake times, eating moments, and activities for at least a week helps reveal sleep patterns. Use your journal to experiment—reduce caffeine earlier or schedule workouts differently. This gives insight to make targeted improvements and monitor your progress.
In conclusion
With these hacks, you can gradually build better sleep. There is no single magic solution—it’s the combination of rhythm, environment, nutrition, and mindset that makes the difference. For extra support, consider tools like blue-light glasses desireandsleep.nl, natural supplements like ashwagandha or L-theanine desireandsleep.nl, or nasal strips to improve airflow desireandsleep.nl. Use these as supportive additions—not replacements—for healthy habits. This way, you create a sustainable foundation for deep, restorative sleep—night after night.
