Quick Fixes for Better Sleep Tonight

Struggling to fall asleep or stay asleep? You're not alone — but the good news is, there are quick changes you can make tonight to start sleeping better right away. Whether or not you’re using a CPAP or other treatment, these simple tips can make a big difference.

1. Stick to a Sleep Schedule

Go to bed and wake up at the same time every day — even on weekends. Your body loves consistency, and keeping a regular schedule helps train your internal clock, making it easier to fall asleep naturally.

2. Power Down the Screens

About an hour before bed, shut down phones, tablets, and TVs. Blue light from screens can confuse your brain and delay sleep. Instead, wind down with something relaxing: read a book, stretch, listen to soft music, or take a warm shower.

3. Make Your Bedroom a Sleep Haven

Your room should feel like a peaceful retreat. Keep it cool, dark, and quiet. Use blackout curtains to block light, and try white noise or earplugs if sounds disturb you. Clear out clutter and anything that doesn’t say “restful” — yes, that includes the laundry pile!

4. Rethink Late-Night Snacks

Caffeine and alcohol too close to bedtime? Big mistake. They can mess with your sleep. Heavy meals or spicy foods can also cause discomfort. If you're hungry before bed, go for a light snack like a banana or a small yogurt.

5. Move More, Sleep Better

Daily exercise is great for your sleep — just try to finish your workout at least 3–4 hours before bedtime. Your body needs time to settle down, not stay revved up like a treadmill.

6. Sleep on Your Side

Sleeping on your back can let your tongue and throat muscles fall backward and block your airway. Try switching to your side to help keep things open. Pro tip: Use a body pillow, or even tape a tennis ball to the back of your pajama shirt to prevent rolling over!

7. Clear the Airways

Stuffy nose? No fun at bedtime. Try nasal strips, a saline rinse, or a humidifier to help breathe easier and get more restful sleep.

8. Sip Sleepy Tea

Brew a warm, caffeine-free herbal tea like chamomile or valerian about 30 minutes before bed. Chamomile, in particular, is known for its gentle, calming effects and has long been used as a natural sleep aid. The simple act of sipping something warm helps signal to your body that it’s time to relax and wind down for the night.

9. Progressive Muscle Relaxation

As you settle into bed, try a simple body scan relaxation technique. Starting from your toes, gently tense each muscle group for a few seconds, then release. Slowly work your way up through your legs, hips, arms, and face. This helps release physical tension and shifts your mind away from the day’s stress, making it easier to drift off.

10. Journal Your Worries

If racing thoughts are keeping you awake, take five minutes to jot them down. Write out what’s on your mind, from tomorrow’s to-do list to anything that’s bothering you. Putting your thoughts on paper can ease mental clutter, helping your mind feel lighter and ready for rest.

11. Gentle Bedtime Stretches

Before bed, try a few light stretches or yoga poses. Even simple movements like shoulder rolls or a gentle forward fold can release tension in the body. Stretching tells your muscles it’s time to relax and helps quiet the nervous system, setting the stage for deeper, more restful sleep.

Ready for Better Sleep?

Just one or two of these changes tonight could make a real difference. A consistent bedtime, fewer distractions, and the right sleep environment all add up. And if you’re managing sleep apnea, these tips work beautifully alongside treatments like CPAP or BiPAP.

Better sleep doesn’t need to wait. Start tonight — your body (and brain) will thank you in the morning.