https://www.reddit.com/r/ask/comments/18xkvdr/whats_one_thing_that_has_improved_your_sleep/

1. Take a shower before bed. The original poster found this tip from Sadhguru very effective.
2. Quit a stressful, soul-sucking job. Many commenters noted their sleep improved after leaving a toxic work environment.
3. Stop drinking alcohol. Quitting alcohol consumption helped many posters sleep better, though some experienced insomnia initially after quitting. Staying sober long-term seems to yield the best sleep results.
4. Get regular exercise, but not too close to bedtime. Physical activity can improve sleep quality, but doing intense workouts within a few hours of bed may be too stimulating. Aim to exercise earlier in the day.
5. Treat any underlying anxiety issues. Some found their insomnia was related to untreated anxiety. Seeing a psychiatrist and taking anti-anxiety medication allowed them to sleep normally again.
6. Take magnesium supplements and/or melatonin short-term. These may help regulate sleep initially, but focus on behavioral changes for lasting improvements.
7. Keep a consistent wake time every day. Waking up at the same time each morning, even on weekends, helps set the body's internal clock.
8. Reduce caffeine intake, especially later in the day. Morning coffee may be fine for some, but pay attention to its impact on sleep and consider cutting back or eliminating it.
9. Be patient when making lifestyle changes. Altering long-held habits like drinking takes time to show results. Sleep may worsen temporarily but should regulate within a few months. Don't get discouraged and keep at the positive changes.

The key takeaways are that sleep hygiene involves a holistic look at diet, exercise, stress management, substance use and daily routines. Small adjustments in each area can add up to significant sleep quality improvements over time with consistency and patience.

https://www.reddit.com/r/AskReddit/comments/bmnul1/what_something_you_did_that_actually_improved_the/

1. Avoid caffeine, especially later in the day. Stop drinking caffeinated beverages after 3pm or earlier. Consider eliminating caffeine entirely if you are very sensitive to its effects.
2. Invest in a high-quality, comfortable mattress that suits your preferences. Memory foam mattresses work well for many people.
3. Experiment with different pillows until you find one that provides the ideal comfort and support for you. Even inexpensive options may work well.
4. Use a mattress heater to warm up your bed before getting in, especially in colder months. Turn it off once in bed to avoid overheating.
5. Have separate bed coverings optimized for summer and winter - a thinner spread for summer and a fluffy duvet for winter.
6. Limit alcohol consumption, especially right before bed. Even a few drinks can negatively impact sleep quality.
7. Sleep naked, ideally after taking a warm shower. The skin-to-sheet contact can be soothing.
8. Turn off the TV, phone and other screens well before bedtime. The light and stimulation makes it harder to fall asleep. Sleep in a quiet, dark room if possible.
9. Maintain a consistent sleep schedule and wake up around dawn. Allowing natural light in the morning helps regulate your circadian rhythm.
10. Make sure your bedroom is a comfortable temperature for sleeping, usually on the cooler side. Crack a window open if needed.

The key themes are avoiding stimulants like caffeine and alcohol later in the day, optimizing your bedding and pillows for comfort, reducing screen time before bed, keeping the room dark and cool, and sticking to a regular sleep schedule aligned with natural daylight. Experiment to personalize what works best for improving your own sleep.

https://www.reddit.com/r/AskReddit/comments/10oag2p/what_is_one_thing_that_helps_you_get_a_good/

1. Establish a phone-free bedroom: Avoid using your phone in bed and reserve your bedroom for sleeping only.
2. Consider magnesium glycinate supplements: Consult with your doctor about taking magnesium glycinate supplements before bedtime to improve sleep quality.
3. Get tested for sleep apnea: If you experience symptoms such as loud snoring, excessive daytime sleepiness, or difficulty staying asleep, consult with a doctor to get tested for sleep apnea and discuss treatment options like CPAP therapy.
4. Limit caffeine intake: Reduce your consumption of coffee and other caffeinated beverages, particularly in the afternoon and evening.
5. Stick to a consistent sleep schedule: Set a consistent bedtime and wake-up time, even on weekends, to regulate your body's internal clock.
6. Quit or reduce alcohol consumption: Avoid drinking alcohol, especially close to bedtime, as it can disrupt your sleep quality and REM sleep.
7. Try boring reading material: If you wake up during the night and have trouble falling back asleep, read something boring to help you relax and drift off.
8. Explore cognitive behavioral therapy for insomnia (CBT-i): If you have persistent sleep issues, consider working with a therapist who specializes in CBT-i to develop strategies for improving sleep habits.
9. Use earplugs: If noise is a problem, try using earplugs to block out disruptive sounds and create a quiet environment for sleep.
10. Avoid naps and get up immediately when your alarm goes off: To maintain a consistent sleep schedule, avoid napping during the day and get out of bed as soon as your alarm goes off in the morning.

https://www.reddit.com/r/AskReddit/comments/18o9zv5/what_has_improved_your_sleep_quality/

1. Try using a weighted blanket. Many commenters found that weighted blankets helped them sleep more deeply and soundly.
2. Keep your bedroom cooler. A colder room temperature was mentioned by several people as conducive to better sleep.
3. Use white noise or other ambient sounds. White noise, brown noise, nature sounds, etc. helped many fall asleep faster by masking distracting noises.
4. Consider getting a CPAP machine if you have sleep apnea. Those who got tested and treated for sleep apnea with a CPAP reported dramatic improvements in sleep quality and daytime energy levels.
5. Reduce or eliminate alcohol consumption, especially before bed. Many noted that cutting out drinking led to better, more restful sleep.
6. Go to bed earlier and aim for a consistent sleep schedule. An earlier, regular bedtime helped improve sleep for some.
7. Listen to audiobooks to help your mind relax and drift off to sleep. The distraction of an audiobook in a dark room aided some in falling asleep.
8. Look into progressive muscle relaxation and deep breathing exercises. Commenters found these techniques beneficial for calming the mind and body before sleep.
9. Make sure your mattress and pillow provide proper comfort and support. Upgrading to a better mattress made a big difference for some.
10. Consider cognitive behavioral therapy (CBT) if you have persistent insomnia. CBT was mentioned as an effective long-term solution for chronic sleep problems.

The key takeaways are that optimizing your sleep environment, reducing stimulants like alcohol, maintaining a regular schedule, and finding effective relaxation techniques can significantly improve sleep quality for many people. If sleep problems persist, it's best to consult with a doctor.

https://www.reddit.com/r/sleep/comments/190z2ae/what_is_one_thing_that_you_did_in_2023_that/

1. Walk regularly and aim for around 4 miles per day. Consider using a standing desk to reduce sedentary time during the day.
2. Quit drinking alcohol or significantly reduce consumption, as it can negatively impact sleep quality.
3. Listen to your body's natural sleep cues. If you feel tired after 8pm, start getting ready for bed. If you wake up before your alarm, get out of bed.
4. Drink a cup of boiled mint leaves 30-60 minutes before bedtime to help unwind and prepare for sleep.
5. Avoid eating anything heavy or fatty at least 7 hours before bedtime to promote a healthier gut and better quality sleep.
6. Practice Lateral Eye Movement (LEM) techniques while in bed to suppress amygdala activity, trigger the calming parasympathetic nervous system, and reduce anxiety.
7. Invest in blackout curtains and a comfortable eye mask to create a dark sleep environment.
8. Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
9. Limit caffeine intake and consider switching to decaf, especially later in the day.
10. Keep your phone in a different room during sleep to minimize distractions and temptation to use it.
11. Take probiotics and avoid eating 3-4 hours before bed to improve gut health and reduce sleep disturbances.
12. Practice relaxation techniques like yoga or guided meditation before bed to calm the mind and body.
13. Invest in a comfortable mattress, pillows, and bedding to create an inviting sleep environment.
14. Use nasal strips to improve nasal breathing and reduce snoring.
15. Read a physical book before bed instead of using electronic devices, which can emit sleep-disrupting blue light.

https://www.reddit.com/r/AskReddit/comments/181acoi/what_is_a_secret_to_sleep_well/

1. Avoid alcohol, smoking, and caffeine, especially later in the day. Stop caffeine intake by 2pm.
2. Go to bed at the same time every night to establish a consistent sleep schedule.
3. Exercise regularly during the day to tire yourself out. Even walking more steps (e.g. 20,000/day) can help.
4. Clear your mind before bed. Don't overthink interactions from the day. Practice breathing and relaxation.
5. Consider supplements like liquid magnesium or CBD before bed. Chamomile tea may also help.
6. Invest in a high quality mattress and pillow, even if they are more expensive. It makes a big difference.
7. Keep your bedroom cool and dark. Use an eye mask to block out light if needed.
8. Limit screen time for at least 1 hour before bed. The light can interfere with sleep.
9. Don't eat for at least 4 hours before bed. A full stomach can disrupt sleep.
10. Only use your bed for sleeping, not other activities. This trains your brain to associate bed with sleep.
11. Try white/brown noise or other soothing sounds to relax and block distractions.
12. Avoid napping too late in the day as it can make it harder to fall asleep at night.

The key themes are having a consistent sleep routine, avoiding stimulants, relaxing before bed, optimizing your sleep environment, and tiring yourself out during the day. Small lifestyle changes can add up to major sleep improvements over time.

https://www.reddit.com/r/sleep/comments/ucbe7y/what_one_thing_made_your_sleep_quality_much_better/

1. Keep your bedroom cool, ideally by opening windows or using a fan when weather permits.
2. Avoid going to bed hungry. Stop eating 3-4 hours before bedtime.
3. Invest in good blackout curtains to keep your room dark, especially if you have an east-facing room.
4. Consider quitting caffeine altogether, or at least avoid it after 1pm as it can significantly impact sleep for some people.
5. Get exposure to direct sunlight for 15 minutes within 2 hours of waking to help regulate your circadian rhythm. Avoid wearing sunglasses during this time.
6. Establish a consistent bedtime routine, going to bed at the same time every night, even on weekends.
7. Manage anxiety around sleep problems through relaxation techniques, therapy, etc. Stressing about sleep can make insomnia worse.
8. Quit or reduce alcohol consumption, especially in the evenings. Alcohol disrupts sleep cycles.
9. Use a white noise machine, HEPA filter, or apps to generate soothing background noise.
10. Try wearing an eye mask to block out light if blackout curtains aren't sufficient. Secure it tightly to prevent slipping.
11. Avoid screens (phone, TV, laptop) for 1-2 hours before bed as the blue light interferes with sleep hormones. Use blue light blocking glasses if needed.
12. Take a warm shower or bath before bed as part of a relaxing routine. The temperature drop after promotes sleepiness.
13. Exercise regularly, but not too close to bedtime. Aim to finish workouts at least 3 hours before sleep.

My first perfect "100% sleep performance" week..yay : r/blueprint_

• Wake up and go to bed at the same time. Experiment with which times work best for you.
• Create a solid 60-90 minute wind-down routine that you follow every night.
• If you wake up during the night, follow the Military Method to fall back asleep.
  • It is natural to wake up, the key is learning how to fall back asleep.
  • Bryan Johnson keeps his Pulsetto beside him in bed and uses it for 10m if he wakes up in the middle of the night and cannot fall back asleep.
• Meditate for 30 minutes before bed. (User does a 10m Pulsetto session, 30m Sensate session in bed, then the Military Method)
• Get sunlight in your eyes when you wake up.
• Supplement recommendations:
  • Glycine
  • Magnesium threonate

My first perfect "100% sleep performance" week..yay : r/blueprint_

• Cut out blue light for two hours before bed
• Don't eat within four hours of bed
• Only one mouthful of water before bed
• Sleep at the exact same time every single day, no matter what. If your bedtime is 7:00 PM, don't go to sleep any later than 7:05 PM.
• Do not allow yourself to think at all once you close your eyes; perform some sort of meditation.

Sleep Improved! From 66 –> 87 sleep score : r/polarfitness

The user:

• Goes to bed at 8:30 PM and wakes up at 5:00 AM (8.5h in bed)
• Does not eat after lunch (eTRF)
• Switched from coffee to green tea
• Drinks chamomile tea at 6:15 PM (~2h before bed)
• Cuts off liquids at 6:30 PM (2h before bed)
• Cuts off screens and begins winding down at 7:30 PM (1h before bed)
  • Completes all activities prior to wind down (planning, cleaning, brushing teeth, etc.)
  • Wears blue light blocking glasses during wind-down time
• Takes tart cherry extract at 8:30 PM
• In bed:
  • AC set to 64F
  • Blackout sleep mask
  • Mouth taping

They also note that:

• The timing of tart cherry extract affects REM sleep and they are still testing
• Fasting after lunch has helped tremendously
• Sticking to a strict sleep schedule is difficult
• Managing nocturia is difficult, and potentially linked to benign prostatic hyperplasia
  • Reduce water intake in the evening
  • Limit salt, sugar, and simple carb intake
  • Perform pelvic floor exercises

Long way from Bryan's Perfect Sleep but… 5 Weeks of Sleep Optimization = Avg. Sleep Score of 71 to 91 : r/blueprint_

User's protocol:

• Conclude meals by 5 PM to promote digestion and metabolic slowdown before bed
• Completely cut out caffeine and alcohol
• Switch to a whole food, plant-based diet - no plant protein
• Create a "sleep sanctuary" - dark, cool, with filtered air
• Adopt a back-sleeping position
• Use earplugs and an eye mask for sensory isolation
• Fine-tuned pillow thickness until their head, neck, and back felt fully supported and comfortable
• Do not use an alarm; allow natural wake-up between 6 AM and 7 AM
• Exercise routine: Strength training (30-45m), air bike (20m), cold plunge (5m)
• Work until 3:30 PM
• Eat dinner at 4 PM and conclude by 5 PM
• Have a 20m sauna session followed by a 20m air bike session at 7 PM
• Wind down with stretching and reading, with a bed time of 9:30 PM to 10 PM
• Set alarms at 3:30 PM and 7 PM for dinner and the sauna, respectively
• Supplements:
  • Ashwaganda (before bed)
  • Glucosamine
  • Magnesium threonate (before bed)
  • Manganese
  • Multivitamin
  • Vitamin B12
  • Vitamin D
  • Vitamin K2

The user says the biggest impact was moving their last meal time up as early as possible and avoiding food that was too heavy or oily.