19 Ways To Improve Your Sleep, Ranked From Least to Most Effective

Many of us hit "snooze" at least once before we (finally) roll out of bed, but those few extra minutes of bliss may mess with your sleep cycle, according to AsapSCIENCE. Every time you fall back asleep, you're likely sleeping more deeply than before. Your body is therefore extra confused when your alarm goes off again and again, delaying the time it takes to become bright-eyed and bushy tailed. So go ahead and pass on those short bouts of not-so-great dozing.

This simple tip might seem strange, but according to a neuroscientist at Oxford, it might just be the secret to falling asleep a little bit faster: Russell Foster, Ph.D., says fluorescent bathroom lights mess with our circadian rhythms. To avoid disrupting our natural sleep cycles, we should therefore skip 'em altogether and brush those pearly whites before bed in the dark.

Although these blankets likely won't work for everyone, Dr. Oz says they might work well for restless sleepers or those with anxiety, ADHD, or autism. A small September 2008 study from the University of Massachusetts Amherst found that weighted blankets helped 75 percent of participants fall asleep, so if you're game, it might be worth a shot.

Yes, you can nap and still get good sleep. Just ask Ariana Huffington, a self-proclaimed "napper": She's a big proponent of catching some afternoon zzzs, just as long as you keep your snoozes to 30 minutes or less. Short naps will help you sleep off the midday slump without waking up groggy and disoriented or disrupting your sleep patterns later that night.

If worries about tomorrow are weighing on your mind, it can be tricky to drift off to dreamland. That's why the University of Arizona's Ruben Naiman, PhD, recommends journaling or talking about fears that arise pre-bedtime. For some people, this is an effective way to ditch nighttime anxities: Once you've dealt with problems, they're less likely to keep you up.

If your mind is still racing come bedtime, paying close attention to your breathing can help bring you back to the present moment and help you relax, says Nancy Collop, MD, director of the Emory Sleep Center. You might also try progressive muscle relaxation (aka tensing and relaxing your muscles from head to toe one by one) or meditation.

The struggle to actually fall asleep by your intended bedtime is real. That's why Naiman suggests setting two bedtimes, one of which is 30 to 60 minutes before you actually want to be asleep. When your first bedtime hits, crawl into bed with a good book, and then simply switch off your bedside lamp once you get sleepy.

Turns out some snacks might be to blame for your restlessness. According to Eat Clean, foods that are difficult to digest (such as red meat, broccoli, and cauliflower) might leave you tossing and turning as your body tries to process them hours later. You don't need to completely cut out broccoli, but avoiding it close to bedtime can help.

You probably have at least one friend who swears by a white noise generator, and for good reason: These devices produce a steady sound that gives your brain something predictable to focus on until you fall asleep. If you want to give it a try, buy a generator, download a white noise app, or simply switch on this soothing video.

Here's even more proof that getting a good night's sleep starts as soon as you wake up: "Exposure to natural sunlight in the morning has been clinically proven to help you sleep better at night by encouraging a normal cortisol rhythm," Stevenson says. So get up and open the curtains — the ideal time for light to help wake you is between 6 and 8:30 a.m.

Eating gives us energy, so it's important to deliver that energy at opportune times. Naiman recommends eating plenty of energising protein and complex carbs to keep you going throughout the day, and avoiding heavy or sugar-filled meals, which can increase daytime drowsiness.

Believe it or not, there's actually an ideal bedroom temperature for scoring the best sleep. The ideal range recommended by the National Sleep Foundation is a cool 60 to 67 degrees because this helps lower your body temperature faster as you start to fall asleep.

Alcohol depresses your central nervous system, meaning you might fall asleep faster after drinking. But when the booze wears off, your system rebounds. If that happens at night, chances are you'll either wake up or get some seriously restless sleep. Want a glass of wine with dinner? That's totally fine — just be sure you finish it at least one hour before bedtime.

Making a habit of late afternoon coffee is a bad idea, no matter how sleepy your midday slump is. Much like alcohol, caffeine can disrupt your body's natural sleep cycles — but rather than depressing your nervous system, it stimulates it. To be safe, switch to decaf six hours before your usual bedtime.

We know, we know: You've heard this one about a million times. But eliminating blue light from the bedroom is arguably the best thing for better sleep. The light emanating from your gadgets disrupts your circadian rhythm, making it way harder for you to doze off. Try stepping away from your smartphone, tablet, and TV an hour or so before bed, Naiman suggests. (And maybe swap your iPhone alarm for a real clock!)