You go to bed on time, you're tired, yet you lie awake for a long time. Or you fall asleep quickly, but wake up several times and don't feel properly rested in the morning. Those who want to improve their sleep often look for a single trick, a specific food, or a supplement.
In practice, however, good sleep usually depends on several factors: your sleep rhythm, daylight exposure, caffeine, exercise, stress, and the design of your bedroom. This article shows you which basics are particularly important, how you can implement them in your daily life, and why not every bad night immediately means a problem.
Briefly explained
Good sleep can rarely be forced by a single measure. The most important basics are a regular sleep rhythm, enough time in bed, daylight in the morning, regular exercise, a quiet and dark sleeping environment, and a conscious approach to caffeine, alcohol, and screens.
For adults, at least seven hours of sleep regularly is a general guideline. However, individual needs may be higher. What matters is not only the duration of sleep but also whether you feel predominantly awake and capable during the day.
What does good sleep actually mean?
Good sleep doesn't just mean spending as many hours as possible in bed. The interplay of several factors is crucial: You should sleep long enough, not regularly take a very long time to fall asleep, and wake up as rarely or briefly as possible at night. A stable sleep-wake rhythm also plays an important role. Ultimately, what matters most is whether you feel rested in the morning and are mostly awake and focused during the day.
Occasionally sleeping poorly is normal. Stress, travel, late training, an unfamiliar environment, or a full schedule can affect individual nights.
Only when difficulty falling asleep or staying asleep occurs regularly, persists for a longer period, or significantly impairs your daily life, should you take a closer look.
How much sleep do you need?
For healthy adults, it is generally recommended to sleep at least seven hours per night regularly. For young and middle-aged adults, a range of about seven to nine hours is often mentioned. However, individual needs are not the same for everyone.
Physically active people do not automatically need a fixed additional number of hours. High training loads, competitions, travel, and early training times can, however, affect recovery needs and the ability to sleep.
How do you know if your sleep duration is right?
An initial indicator is how you feel after waking up and throughout the day. If you often wake up approximately at your planned time and get a good start to the day after a short adjustment period, this suggests that your sleep duration is appropriate. However, if you regularly need to catch up on several hours on your days off or struggle with severe daytime sleepiness and concentration problems despite sufficient time in bed, it's worth taking a closer look at your sleep.
A sleep tracker can reveal trends, but it does not replace a medical examination. Especially the precise classification of sleep stages is only reliably limited in consumer models.
Why regularity is so important
The body follows an approximately 24-hour rhythm, known as the circadian rhythm. This influences alertness, body temperature, and the timed release of certain hormones, among other things.
If you get up early on weekdays but sleep until midday on weekends, your rhythm regularly shifts. This can lead to not feeling tired on Sunday evening and having trouble getting out of bed on Monday.
You don't have to sleep at the exact same minute every day. However, a relatively consistent wake-up time is often a sensible starting point if you want to improve your sleep rhythm.
Daylight in the morning supports the sleep rhythm
Light is an important time cue for the internal clock. Bright light in the morning signals to the body that the active part of the day has begun.
After waking up, open the curtains as directly as possible and try to spend some time outdoors. A short walk combines daylight with light exercise and is often easier to integrate into daily life than an elaborate morning routine. If you spend the entire morning only in dimly lit rooms, a clear light stimulus is missing.
Natural daylight is generally much brighter than normal indoor lighting. Especially during the darker months, a conscious morning routine can therefore be helpful.
How does light in the evening affect sleep?
In the evening, the light environment should gradually become calmer. Bright light can affect the internal clock and delay the biological preparation for sleep.
With screens, it's not just about blue light. Equally important are the overall brightness, the distance of the display, the duration of use, and the type of content. An upsetting video, an intense game, or endless scrolling can also keep you awake longer because it makes you go to bed later and keeps you mentally activated.
A realistic screen rule
Instead of completely banning your smartphone for several hours every evening, you can start with a simpler rule: reduce the brightness, avoid particularly stimulating content shortly before bed, and, if possible, don't take the device to bed with you. For gaming and social media, fixed end times often help more than a blue light filter alone. The last half hour of the day should ideally be calmer.
Caffeine: The often underestimated influencing factor
Caffeine blocks adenosine receptors. Adenosine is a neurotransmitter whose effect contributes to the buildup of sleep pressure throughout the day.
The effects of caffeine can last for many hours. The half-life in adults is often approximately five to six hours, but varies significantly between individuals.
Systematic reviews suggest that caffeine can shorten total sleep time, lengthen sleep onset latency, and reduce sleep efficiency, among other things. The effects depend on dose, timing, and individual sensitivity.
When should you drink your last coffee?
As a starting point, you can try to avoid caffeine about six to eight hours before bedtime. Observe not only how quickly you fall asleep but also whether you wake up more often at night or feel less rested the next morning.
In addition to coffee, consider energy drinks, pre-workout products, cola, black and green tea, and chocolate. If you are sensitive, an even earlier limit may be advisable.
Even if you fall asleep quickly after an evening coffee, it does not necessarily mean that sleep quality remains unaffected.
Alcohol makes you tired, but doesn't automatically improve sleep
Alcohol can initially make you feel sleepy or help you fall asleep faster. However, this does not mean that sleep will be more restful.
Later in the night, alcohol can promote wakefulness, make sleep more restless in the second half of the night, and increase nocturnal urination. In some people, it also exacerbates snoring or sleep-related breathing problems.
Therefore, alcohol should not be considered a sleep aid.
Can exercise improve sleep?
Regular exercise is associated with better subjective sleep quality. Both endurance and strength training can play a role.
Exercise can help structure your daily routine, increase sleep pressure, and reduce stress. How much you benefit, however, depends on the type of training, intensity, timing, and your personal reaction.
Is evening training bad?
Not fundamentally. The statement "You shouldn't train after 6 PM" is too sweeping. Light or moderate evening exercise is unproblematic for many people.
However, very intense sessions shortly before bedtime can disrupt sensitive individuals. Pay attention to whether you notice a prolonged elevated body temperature, strong heart palpitations, or inner restlessness afterward. If you regularly lie awake for a long time after hard sessions, it may be useful to schedule these training sessions a little earlier.
Why your sleeping environment makes a difference
Darkness
Light from streetlights, standby indicators, or early sunrises can be disruptive. Blackout curtains or a sleep mask can help if your room doesn't get dark enough.
Noise
Irregular noises are often more disturbing than a constant background sound. Earplugs can be useful, provided you tolerate them well and can still perceive important signals.
Temperature
The bedroom should be cool rather than overheated. However, there is no rigid ideal temperature for everyone. Duvet, clothing, humidity, and personal preferences influence what is comfortable.
Bed and mattress
An expensive mattress does not guarantee good sleep. However, it should allow you to lie in a position where you can do so without persistent pressure points or pain.
What makes a sensible evening routine?
An evening routine isn't meant to force sleep. It's meant to repeatedly signal to your body and mind that the active part of the day is ending.
Begin by reducing the light in your home and consciously finishing work or organizational tasks. If you prepare clothes or important items for the next day, you won't have to keep these things in mind later. Afterward, a calm activity like reading, light stretching, warm personal hygiene, quiet music, or a breathing exercise is suitable.
Go to bed only when you actually feel sleepy. What matters less is which specific activity you choose, but rather that the routine is realistic and can be repeated regularly.
Should you stay in bed longer if you can't sleep?
More time in bed does not automatically lead to more sleep. Those who regularly lie awake in bed for a long time can increasingly associate the bed with brooding, frustration, and wakefulness.
If you are clearly awake, it may be helpful to get up briefly and do something calm in subdued light. Avoid constantly checking the clock. As soon as you feel sleepy again, you can return to bed.
This basic idea is a component of cognitive-behavioral approaches to sleep problems. For chronic insomnia, Cognitive Behavioral Therapy for Insomnia, or CBT-I, is considered the first-line treatment.
How do stress and brooding affect sleep?
Sleep cannot be forced by willpower. The harder you try to fall asleep immediately, the more awake you might feel.
For many people, unfinished tasks circle in their minds, the next day is mentally planned out, and every time on the alarm clock is checked. At the same time, the worry quickly arises that the upcoming night will ruin the next day. This pressure can make falling asleep even more difficult.
It can be helpful to consciously externalize thoughts before the evening. Write down open tasks and worries a few hours before sleep and note the next concrete step.
What role do food and drink play?
A specific meal does not guarantee good sleep. Nevertheless, meal timing, quantity, and individual tolerance can play a role.
You don't have to go to bed hungry. However, very large and heavy meals shortly before bed can promote a feeling of fullness or heartburn. Very large amounts of fluids late in the evening can also lead to you having to get up more often at night.
Whether late eating is disruptive also depends on what and how much you eat. A light meal in the evening is not automatically problematic.
Can magnesium, melatonin, or other supplements help?
Nutritional supplements should not replace the foundation of sleep. An irregular rhythm, late caffeine, high alcohol consumption, or constant scrolling in bed cannot be reliably compensated for by a supplement.
Magnesium
Magnesium performs various normal functions in the body. However, this does not automatically mean that additional magnesium improves sleep in people without a deficiency.
Studies on magnesium and sleep are limited and differ, among other things, in terms of target group, dosage, magnesium compound, and measurement methods. A general statement such as "magnesium improves sleep" would therefore be too sweeping.
Melatonin
Melatonin is an endogenous messenger substance involved in the temporal control of the sleep-wake rhythm. Products containing melatonin are not to be equated with a general sleeping aid.
Whether and how melatonin is useful depends, among other things, on the reason, timing, dosage, and individual factors.
Herbal substances and combinations
Even with valerian, passionflower, L-theanine, glycine, tart cherry, or complex mixtures, the study situation varies depending on the substance. Results of individual studies cannot be automatically transferred to every product or dosage.
Common mistakes when trying to improve sleep
"I have to sleep eight hours every night"
Individual needs differ. Eight hours is not a magic limit. What matters is whether you regularly get enough long and restful sleep.
"I go to bed earlier, even if I'm not tired"
Spending too much extra time in bed can lead to you lying awake longer. A fixed wake-up time and a realistic sleep window are often more sensible.
"A bad sleep score means a bad night"
Trackers can show interesting trends, but they don't measure sleep as accurately as a sleep lab study. Don't let an app dictate how rested you're allowed to feel.
"I catch up on everything on the weekend"
Sleeping a little longer can be helpful after short nights. However, very large differences between weekdays and weekends can further shift your sleep rhythm.
"Alcohol helps me fall asleep"
Alcohol can make you tired, but it often disrupts the further course of sleep. Falling asleep and restful sleep are not the same.
"The more rules, the better"
An overloaded sleep routine can itself create pressure. Start with a few measures that you can realistically implement.
Improve sleep: a simple plan for the next two weeks
Don't change everything at once. Otherwise, you won't know later what was really helpful. For this section, a short list is useful because you can try the steps one after another.
Week 1: Stabilize rhythm
- Set a realistic wake-up time.
- Adhere to it roughly, even on weekends.
- Seek daylight in the morning.
- Initially stop caffeine six to eight hours before sleep.
- Avoid using the bed for work or prolonged scrolling.
Week 2: Adjust evening and environment
- Reduce bright light late in the evening.
- Plan a short, repeatable evening routine.
- Test whether late intense training affects your sleep.
- Keep the bedroom quiet, dark, and rather cool.
- Briefly note sleep duration and how you feel in the morning.
Don't evaluate every single night. Pay attention to the trend over several days.
When should you have sleep problems checked?
General sleep habits are not sufficient for every problem. Professional advice is particularly useful if:
- Difficulty falling asleep or staying asleep persists for a long time,
- you are regularly very sleepy despite sufficient time in bed,
- you snore loudly and breathing pauses are observed,
- you show unusual movements or behaviors at night,
- pain, shortness of breath, or other complaints disrupt sleep,
- sleep problems affect your mood, work, or safety, or
- you involuntarily fall asleep at the wheel or at work.
For chronic insomnia, CBT-I is recommended as the first-line treatment in international guidelines. Pure sleep hygiene is usually only part of a more comprehensive approach.
What you can take away for better sleep
Those who want to improve their sleep should not first look for the perfect supplement. The most important basics are a regular rhythm, sufficient time for sleep, daylight, exercise, an appropriate sleeping environment, and a conscious approach to caffeine and alcohol.
You don't have to perfectly fulfill every point. Start with the factors that are most likely to make the biggest difference for you. Observe changes over several days, not just after a single night. If sleep problems persist or significantly affect your daily life, professional clarification is advisable.
Frequently asked questions
How can I improve my sleep?
Start with a wake-up time that is as regular as possible, enough time in bed, daylight in the morning, and less caffeine late in the day. Also, make sure you have a quiet, dark, and rather cool sleeping environment.
How many hours of sleep does an adult need?
Adults should generally get at least seven hours of sleep regularly. Many people need about seven to nine hours. However, individual needs may vary.
When should I have my last coffee?
That depends on the amount and your sensitivity. As a starting point, you can avoid caffeine six to eight hours before sleep.
Is exercising in the evening bad for sleep?
Not fundamentally. Moderate exercise is unproblematic for many people. Very intense or very late sessions can make it harder for some people to fall asleep.
Does alcohol help with falling asleep?
Alcohol can initially make you tired and shorten the time it takes to fall asleep. However, later in the night, it can make sleep more restless.
Should you avoid your smartphone before bed?
It can be helpful to reduce screen time before bed, especially if it pushes back your bedtime or emotionally activates you. A blue light filter alone does not guarantee better sleep.
Does magnesium improve sleep?
There is no universally applicable statement for this. The study situation is limited and depends on the target group, supply, product, and dosage.
When are sleep problems no longer normal?
If sleep problems occur regularly over a longer period, affect your daily life, or are associated with severe daytime sleepiness, breathing pauses, or other noticeable symptoms, professional clarification is advisable.
Sources
- Watson, N. F. et al.: Recommended Amount of Sleep for a Healthy Adult. Journal of Clinical Sleep Medicine, 2015. DOI: 10.5664/jcsm.4758.
- Centers for Disease Control and Prevention: About Sleep. Updated 2024.
- Gardiner, C. et al.: The effect of caffeine on subsequent sleep. Sleep Medicine Reviews, 2023. DOI: 10.1016/j.smrv.2023.101764.
- Drake, C. et al.: Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine, 2013. DOI: 10.5664/jcsm.3170.
- Banno, M. et al.: Exercise can improve sleep quality. PeerJ, 2018. DOI: 10.7717/peerj.5172.
- Walsh, N. P. et al.: Sleep and the athlete. British Journal of Sports Medicine, 2021. DOI: 10.1136/bjsports-2020-102025.
- Riemann, D. et al.: The European Insomnia Guideline. Journal of Sleep Research, 2023. DOI: 10.1111/jsr.14035.