4 Effective Treatments and Lifestyle Changes for Better Sleep Health

Sleep issues affect countless individuals, disrupting daily life and affecting health. From difficulty falling asleep to having sleep apnea to waking frequently throughout the night, many struggle with achieving restorative rest.

Fortunately, effective treatments and lifestyle changes offer promising solutions to enhance sleep health.

Check out our four proven methods that can significantly improve your sleep quality and rejuvenation.

1. Establish a Consistent Sleep Schedule

Establishing a consistent sleep schedule means going to bed and waking up simultaneously each day – yes, even on weekends. Sticking to a schedule helps regulate your body’s internal clock, promoting better sleep quality and overall health.

  1. Set a Bedtime Routine: Create a relaxing bedtime routine you follow each night. This could include reading a book, taking a warm bath, or practicing relaxation exercises to signal your body that it’s time to wind down.
  2. Gradually Adjust Your Sleep Schedule: If you need to change your bedtime, adjust your bedtime and wake-up time by 15 minutes every few days until you reach your desired schedule.
  3. Limit Naps: Avoid long or irregular naps during the day, as they can disrupt your nighttime sleep schedule. If you need to nap, keep it short (around 20-30 minutes) and early in the afternoon.

2. Create a Relaxing Bedtime Routine

A relaxing bedtime routine is a set of calming activities you do each night before bed to signal to your body that it’s time to wind down and prepare for sleep. It helps to reduce stress and promote relaxation, making it easier to fall asleep and improve sleep quality.

Follow these steps:

  1. Choose a regular bedtime that gives you 7-9 hours of sleep each night, and stick to it even on weekends.
  2. Avoid screens (phones, tablets, computers) at least an hour before bed, as the blue light can interfere with your body’s production of melatonin, a hormone that regulates sleep.
  3. Incorporate calming activities such as reading a book, taking a warm bath, practicing gentle yoga or stretching, or listening to soothing music or nature sounds.
  4. Spend a few minutes practicing mindfulness or meditation to clear your mind and reduce stress before bed.
  5. Use comfortable bedding, blackout curtains, earplugs, or white noise machines to minimize disruptions.

3. Improve Sleep Environment

How to improve your sleep environment? You should create conditions that promote restful and uninterrupted sleep, including optimizing factors such as temperature, light, noise, and comfort in your bedroom to enhance sleep quality.

Check out these three apps you can use to improve sleep quality:

1. Shuteye

ShutEye is designed by Enerjoy to help individuals achieve a good night’s sleep through various tools and features. The app aims to address common sleep problems with scientifically-backed solutions to ensure restful nights.

Key Features

  • Sleep tracker with detailed analysis
  • Smart alarm that wakes you at the optimal point in your sleep cycle
  • A variety of sleep sounds, stories, and meditation tracks
  • Sleep diary and personalized sleep recommendations

2. Sleep Cycle

Sleep Cycle is a widely used sleep-tracking app that helps users understand their sleep patterns and wake up at the optimal time. The app uses sound analysis to monitor sleep and provides detailed insights.


Key Features

  • Sleep analysis with detailed graphs
  • Smart alarm that wakes you during light sleep
  • Sleep diary and notes
  • Personalized sleep recommendations

3. Pillow

Pillow is a sleep tracking app designed for iOS users, especially those with Apple Watches. It tracks sleep patterns and offers a comprehensive analysis to help users understand and improve their sleep quality.


Key Features

  • Sleep tracking with Apple Watch integration
  • Audio recording during sleep
  • Heart rate analysis
  • Sleep cycle diagrams

4. Limit Stimulants

Limiting stimulants and enhancing sleep hygiene involves adopting habits and avoiding substances that can interfere with your ability to fall asleep and stay asleep.


Following the effective treatments and lifestyle changes we’ve listed above can significantly improve sleep health.

Establishing a consistent sleep schedule, creating a relaxing bedtime routine, optimizing your sleep environment, and limiting stimulants while enhancing sleep hygiene are all key steps toward achieving better sleep quality and overall well-being