How to Sleep | 12 Best Personal Tips

First Shift

Even a year ago, I wasn’t sleeping well, and I started asking myself these questions: Why can’t I sleep well? How to get sound sleep? Then I began thinking more about them and tried to find out what works for me! I used to think that sleep was just the last part of the day—a less important afterthought once everything else was done. But then my perspective shifted: now, I view sleep as the first part of the day and the most important one.

I didn’t pay much attention to my sleep cycle or pattern, but recently, I started digging deeper into how to sleep well. Poor sleep makes it so much harder to be productive or enjoy working during the day. Without sound sleep, even the parts of work we like can feel draining.

Use Soft Foam Earplugs

Sound is one of the reasons my sleep used to get interrupted, although I didn’t realize it initially. Sometimes I’d wake up suddenly in the middle of the night, unsure why. One night, I stayed awake long enough to notice noises from the top floor were the culprits.

Unintentional sounds can make sleep a nightmare. While some noises can be controlled, others cannot. What you can control, though, is how your ears respond to sound. I started using soft foam earplugs, and ever since, I no longer get disturbed by sounds like TVs, washing machines, or car alarms.

Only my alarm wakes me up, and that’s when I want to wake up. Initially, I was hesitant to try earplugs, but now they’re part of my nightly routine. Below is the link to the earplugs I use:

Mack’s Snore Blockers Soft Foam Earplugs, 50 Pair – 32 dB High NRR, 37 dB SNR – Comfortable Ear Plugs for Sleeping, Snoring, Loud Noise, and Travel

Stick to Usual Bedtimes, Even on Weekends

Friday night often feels like the perfect time to break your routine, but disrupting your sleep schedule even once can throw everything off. Staying awake late can disturb your sleeping pattern for days, requiring extra effort to get back to normal.

The best approach? Stick to your weekday sleep routine during the weekend. Once the habit becomes second nature after a few months, you can indulge in an occasional late night, but focus on building a solid routine first.

Exercise to Feel Tired

Exercise daily—or at least on alternate days. Without physical activity, it’s harder to feel tired and ready to sleep. Regular exercise not only improves your body and mind but also helps you fall asleep more quickly, often as soon as you lie down.

Avoid Caffeine in the Evening

I stopped drinking coffee after 5 pm because it interferes with my sleep. I usually have one cup of coffee in the morning and avoid caffeine later in the day. On rare occasions, like during long drives, I might break this rule, but otherwise, it’s been a helpful adjustment.

Finish Meals and Water 2-3 Hours Before Bedtime

Avoid going to bed on a full stomach or with a full bladder. Aim to finish meals and water at least 2-3 hours before sleeping to prevent disruptions.

Use Blackout Curtains

I used to have regular curtains, and even with the lights off, my room never felt completely dark. Over time, I realized the residual light was affecting my sleep. After borrowing blackout curtains from my roommate, I noticed significant improvements. These curtains block out light and create a dark, sleep-friendly environment.

Use an Under-Door Seal

Seal gaps under your door to prevent light and sound from entering the room.

Close Your Laptop Lid

Close your laptop lids or set them to “do nothing” mode when closed if you need the laptop to stay on. A minor adjustment like this can make a big difference in reducing distractions before bedtime.

Avoid High Brain Activity Before Bed

I once thought playing FIFA before bed would relax me, but it had the opposite effect. Activities requiring high concentration or stimulation can make it harder to fall asleep. Opt for calming activities instead.

Take a Warm Shower

A warm shower before bed helps regulate body temperature and relax the mind. Prepare your room with clean sheets and an air freshener for a cozy environment, making the transition to sleep feel peaceful.

Use an App to Track Sleep

I started using the Sleep As Android app to track my deep sleep hours. It uses sensors and other technologies to effectively track your sleep. We can check it out here: Sleep As Android.

Try Breathing Exercises

Simple breathing exercises—taking deep breaths through your nose and exhaling through your mouth—can clear your mind and promote relaxation. Think of it as putting away your thoughts for the night, so you can start fresh the next day.

These tips are just a starting point to improve sleep. Experiment with them, observe your habits, and make changes where needed. Better sleep isn’t just about rest—it’s a way to better understand and care for yourself. You can also consult a doctor if you feel the need—just remember, nothing in this world comes before your health, and it is your greatest wealth!