Sleep plays a vital role in our overall health—it recharges our body, improves our mood, and boosts productivity. However, many of us still face the challenge of getting a restful night’s sleep.

Whether it’s the hustle and bustle of daily life or the festive season around the corner, there are ways to ensure you sleep better tonight. Here are seven expert-approved tips that can help you get more peaceful, restorative sleep.

1. Don’t Overthink It

Many people become obsessed with improving their sleep, relying on sleep trackers and gadgets to monitor every detail. While these tools are helpful, focusing too much on sleep can backfire.

If you find yourself fixating on sleep, consider practicing mindfulness, journaling your thoughts before bed, or simply removing sleep trackers and clocks from your bedroom.

2. Upgrade Your Sound Machine

ASMR (autonomous sensory meridian response) has become increasingly popular, especially on platforms like TikTok, but it can also improve your sleep. ASMR involves listening to certain repetitive, soothing sounds that trigger the release of relaxation hormones like oxytocin and dopamine.

So, consider adding ASMR sounds to your bedtime routine for a deeper, more restful slumber.

3. Encourage Top-to-Toe Calm

Relaxing your entire body before bed is key to falling asleep faster. One technique that works wonders is humming. Humming not only calms your mind but also stimulates serotonin, helping your body enter a relaxed state.

Another great method is toe tension. Tensing and releasing your toes alternately can distract your mind and help release tension in your body, preparing you for a peaceful night’s sleep.

4. Wind Down with a Workout

Exercise and sleep share a bidirectional relationship. Regular physical activity helps regulate cortisol levels and promotes the production of sleep-inducing melatonin. If you’re looking for the perfect bedtime exercise, yoga is a great option.

Not only does it stretch and relax your muscles, but the deep breathing involved also calms your nervous system, making it easier to fall asleep.

5. Eat Well to Sleep Well

What you eat can significantly impact the quality of your sleep. Avoid stimulants like caffeine or alcohol close to bedtime, as they can disrupt your sleep. Instead, opt for protein-rich foods like turkey or chicken, which contain tryptophan, an amino acid that promotes serotonin production—a precursor to melatonin.

6. Get Some Sunlight

It might sound counterintuitive, but exposure to natural sunlight is crucial for regulating your sleep-wake cycle. Sunlight helps reset your body’s internal clock and promotes the release of important hormones like cortisol and melatonin.

7. Prioritize Tub Time

Taking a warm bath before bed can be a game-changer when it comes to sleep. Bathing helps regulate your core body temperature, making it easier to drift off to sleep.

By incorporating these simple tips into your nightly routine, you can improve your chances of getting a deep, restorative sleep.

Whether it’s limiting screen time, incorporating calming rituals, or adjusting your diet, the key is to find what works best for you. Sweet dreams!