Better Sleep Guide: How to Sleep Better Naturally

Better Sleep Guide: How to Sleep Better Naturally

Sleep

The Complete Guide to Better Sleep

An evidence-informed guide to sleep cycles, better sleep habits, insomnia, snoring, nasal breathing, bedroom setup, recovery and knowing when poor sleep needs professional help.

On The Nose Co. Editorial Team · Updated July 2026
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How can you sleep better?

Start with a consistent wake time, enough time in bed, morning daylight, regular exercise, less late-day caffeine, a calm wind-down routine and a cool, dark, quiet bedroom. If poor sleep persists, or you have loud snoring, breathing pauses or severe daytime sleepiness, healthy habits alone may not be enough and professional assessment is appropriate.

What is good sleep?

Good sleep is not just a high number of hours. It is sleep that is long enough for your needs, reasonably continuous, timed appropriately and restorative enough for you to function well during the day.

1

Duration

Most adults need at least seven hours, with many feeling best closer to seven to nine.

2

Continuity

Sleep should not be repeatedly fragmented by noise, pain, breathing problems or long awakenings.

3

Timing

Your sleep schedule should align as closely as practical with your body clock and lifestyle.

How much sleep do you need?

Age group Typical recommended range Important note
Adults 18–60 At least 7 hours Many adults function best with roughly 7–9 hours.
Adults 61–64 Approximately 7–9 hours Individual needs and health conditions matter.
Adults 65+ Approximately 7–8 hours Sleep may become lighter or more fragmented with age.
Teenagers Approximately 8–10 hours Early schedules can conflict with delayed adolescent body clocks.
Children 6–12 Approximately 9–12 hours Needs vary across development.

Sleep need differs between individuals. The strongest practical clue is how well you function when given a consistent opportunity to sleep without an alarm.

What happens during sleep?

Sleep cycles through non-rapid eye movement sleep and rapid eye movement sleep. A typical night contains several cycles, but the exact duration and pattern vary.

Light sleep

Light sleep helps you transition from wakefulness and makes up a large part of the night.

Deep sleep

Deep slow-wave sleep is linked with physical restoration and is concentrated earlier in the night.

REM sleep

REM sleep is associated with vivid dreaming, emotional processing and memory functions.

Brief awakenings

Short awakenings can be normal, especially between cycles, even when you do not remember them.

Your two main sleep systems

1. Circadian rhythm

Your circadian rhythm is an internal timing system influenced strongly by light. Morning light generally helps anchor wakefulness earlier, while bright evening light can delay sleep timing.

2. Sleep pressure

Sleep pressure builds the longer you stay awake and decreases during sleep. Long or late naps can reduce this pressure and make it harder to fall asleep at night.

The most powerful anchor is often your wake time. A stable wake time helps regulate both morning light exposure and the build-up of sleep pressure for the following night.

Why are you not sleeping well?

Poor sleep is usually caused by several interacting factors rather than one mistake.

Schedule mismatchYour bedtime, wake time or shift schedule conflicts with your body clock.
Stress and arousalYour mind and body remain alert when you are trying to sleep.
SubstancesCaffeine, alcohol, nicotine and some medicines alter sleep.
EnvironmentNoise, light, temperature, pets or an uncomfortable bed interrupt sleep.
BreathingSnoring, congestion or sleep apnoea can fragment sleep.
Health conditionsPain, reflux, menopause, restless legs, mood disorders and other conditions may contribute.

Stress, anxiety and the racing mind

Trying hard to sleep can create more pressure and alertness. The bed then becomes associated with problem-solving, checking the clock and frustration.

A written worry list, scheduled problem-solving earlier in the evening, relaxation practice and cognitive behavioural therapy for insomnia can help break this pattern.

Insomnia

Insomnia involves ongoing difficulty falling asleep, staying asleep or waking too early, together with daytime impairment despite adequate opportunity to sleep.

For chronic insomnia, cognitive behavioural therapy for insomnia is considered a first-line treatment. It combines strategies such as stimulus control, sleep scheduling, cognitive techniques and relaxation. Sleep hygiene alone is often not enough for established insomnia.

Why do you wake at 3 am?

People may wake in the early morning because of stress, alcohol, pain, temperature changes, noise, reflux, hormonal symptoms, a full bladder or a body-clock pattern that has shifted earlier.

One brief awakening is not automatically a problem. The concern is frequent or prolonged wakefulness that affects daytime function.

Why are you tired after eight hours?

Time in bed is not the same as restorative sleep. Possible reasons include fragmented sleep, sleep apnoea, irregular timing, medications, anaemia, thyroid disease, mood disorders or simply needing more sleep than assumed.

Caffeine and sleep

Caffeine blocks adenosine signalling and can delay sleep, reduce total sleep time and reduce sleep efficiency. Sensitivity and metabolism vary widely.

Research has found measurable sleep disruption even when caffeine is consumed six hours before bed. A practical experiment is to stop caffeine eight to ten hours before your intended bedtime and compare results.

Alcohol and sleep

Alcohol can make you feel sleepy at first, but it commonly fragments sleep later in the night, suppresses and then rebounds REM sleep, worsens snoring and can aggravate sleep apnoea.

Using alcohol as a sleep aid can become counterproductive even when it appears to shorten sleep onset.

Nicotine and cannabis

Nicotine is stimulating and withdrawal during the night can disturb sleep. Cannabis may change sleep onset and architecture, while regular use, tolerance and withdrawal can complicate the picture. These are not reliable long-term sleep treatments.

Phones, television and blue light

Light can affect the circadian system, but content and behaviour matter too. Notifications, work messages, gaming, news and social media can maintain alertness even when screen brightness is low.

Rather than focusing only on blue light, create a clear digital boundary before bed and remove the most stimulating activities first.

Napping

Short naps can improve alertness for some people. Long or late naps may reduce nighttime sleep pressure and make insomnia worse.

If nighttime sleep is difficult, test limiting naps to around 20–30 minutes and keeping them earlier in the day.

Sleep and breathing

Comfortable breathing is part of good sleep. Nasal blockage, mouth breathing, snoring and obstructive sleep apnoea can all disturb sleep, but they are not interchangeable conditions.

Nasal breathing during sleep

The nose warms, humidifies and filters inspired air. When nasal airflow is restricted, people may open their mouth, wake with dryness or experience more noisy breathing.

Supporting nasal airflow may improve comfort for selected people, but it does not guarantee better sleep and does not treat every source of snoring.

Mouth breathing during sleep

Mouth breathing may be a response to nasal obstruction, jaw relaxation or a narrowing throat. It can contribute to dry mouth and discomfort.

Simply sealing the lips does not correct the cause. Read the Complete Guide to Mouth Breathing before considering mouth tape.

Snoring

Snoring is created by vibrating tissue in a narrowed upper airway. It may be influenced by sleep position, alcohol, nasal obstruction, body weight and airway anatomy.

Read the Complete Guide to Snoring.

Sleep apnoea warning signs

Arrange medical assessment if you have:

  • Witnessed pauses in breathing.
  • Gasping, choking or snorting during sleep.
  • Loud habitual snoring.
  • Morning headaches or dry mouth.
  • Marked daytime sleepiness or falling asleep unintentionally.
  • Poor concentration or unrefreshing sleep.
  • High blood pressure or other cardiovascular risk factors.

Can nose strips improve sleep?

External nose strips can widen the nasal valve and improve the sensation of nasal airflow. They are most relevant when front-of-nose resistance or temporary congestion contributes.

They do not reliably treat obstructive sleep apnoea and are unlikely to stop throat-based snoring on their own.

Is mouth tape safe?

Evidence for broad mouth-tape use remains limited. It should not be used to force breathing through a blocked nose or as a replacement treatment for sleep apnoea.

Do not use mouth tape if nasal breathing is difficult, significant congestion is present, breathing pauses are suspected or you may be unable to remove it safely.

The ideal daily sleep routine

Morning

Wake at a consistent time

Keep the time reasonably stable, including weekends, to strengthen your body clock.

Get outdoor light

Morning daylight is a strong circadian signal and may help bring sleep timing earlier.

Move your body

A walk or regular exercise supports alertness and helps separate daytime from nighttime.

Eat and hydrate normally

Regular daytime patterns can reinforce a stable routine.

Afternoon

  • Set a caffeine cut-off based on your sensitivity.
  • Exercise regularly, but choose a time that suits your body.
  • Avoid using long naps to compensate for every poor night.
  • Complete difficult work and planning before the evening where possible.

Evening

  • Dim lights and reduce stimulating content.
  • Avoid large meals immediately before bed.
  • Reduce alcohol, particularly close to sleep.
  • Create a repeatable wind-down sequence.
  • Prepare the room before you become sleepy.

At bedtime

Go to bed when sleepy rather than simply because the clock says you should. If you remain wide awake and frustrated, leave the bed for a quiet, low-light activity and return when sleepy.

A practical wind-down routine

Close the day

Write tomorrow's priorities and any unresolved concerns.

Lower stimulation

Dim lighting and stop work, arguments, intense exercise or scrolling.

Prepare physically

Shower, brush your teeth, adjust the room and use the bathroom.

Choose one calming activity

Read, stretch gently, listen to calm audio or practise slow breathing.

Enter bed when sleepy

This helps preserve the association between bed and sleep.

Build a sleep-friendly bedroom

Cool

Use a comfortable temperature and breathable bedding.

Dark

Reduce external light and bright indicator lights.

Quiet

Reduce intermittent noise or use steady background sound where helpful.

Comfortable

Choose bedding and pillows that support your body and sleeping position.

What is the best bedroom temperature?

There is no universal perfect number. A slightly cool room is generally recommended, but bedding, humidity, climate, age and health affect comfort. Aim for a temperature that prevents sweating without leaving you cold.

White noise, earplugs and sound

Steady background sound may mask unpredictable noise. Earplugs can also help, provided they are comfortable, kept clean and do not prevent you from hearing essential alarms.

Mattress and pillow selection

The best mattress is one that is comfortable, supportive and suitable for your sleeping position. Marketing labels are less important than whether you wake with pain, pressure points or overheating.

Bedroom air quality

Ventilation, humidity, allergy triggers and temperature may affect comfort. A humidifier may help dryness in a very dry room but requires regular cleaning and will not treat airway collapse.

Exercise and sleep

Regular physical activity improves sleep quality for many people and supports mood and metabolic health. Exercise timing is individual: some people sleep well after evening exercise, while others feel too alert.

Consistency matters more than following a rigid rule about the exact hour.

Food, hydration and sleep

A balanced diet and regular meal timing support overall health, but no single food guarantees sleep. Heavy meals, reflux-triggering foods or excessive fluid immediately before bed may disturb some people.

Melatonin

Melatonin is a hormone involved in circadian timing. Supplemental melatonin may be useful for selected circadian problems, jet lag or under professional advice, but it is not a universal sleeping pill.

Product quality, dose and timing matter. In Australia, access and recommendations vary by age and indication, so discuss it with a pharmacist or doctor.

Magnesium and other supplements

Evidence for magnesium as a general sleep treatment is mixed. It may be appropriate when deficiency is present, but taking more is not automatically better and can cause side effects or interact with medicines.

Be cautious with products that combine several sedating ingredients without transparent doses.

Shift work

Shift work creates a conflict between work timing, light exposure and the biological clock. Helpful strategies can include planned light, a protected sleep window, caffeine used early in the shift and reducing light exposure on the trip home.

Persistent sleepiness while driving or operating equipment is a serious safety issue.

Jet lag

Jet lag occurs when your body clock is misaligned with local time. Gradually shifting sleep before travel, timed light exposure and carefully timed melatonin may help selected travellers.

Sleep during menopause

Hot flushes, mood symptoms, sleep apnoea risk and restless legs can all affect sleep during perimenopause and menopause. Persistent symptoms deserve individual assessment rather than being dismissed as an unavoidable part of ageing.

Sleep during pregnancy

Pregnancy can bring nausea, reflux, discomfort, frequent urination and nasal swelling. New loud snoring, gasping, severe sleepiness or high blood pressure should be discussed with a maternity healthcare professional.

Sleep for athletes

Athletes may need additional sleep during heavy training, competition and travel. Recovery depends on adequate opportunity, consistent timing and addressing pain, heat, noise and travel disruption.

Your better sleep scorecard

Rate each area from 0 to 2: 0 means rarely, 1 means sometimes and 2 means consistently.

/2Consistent wake time
/2Enough sleep opportunity
/2Morning daylight
/2Regular exercise
/2Early caffeine cut-off
/2Low evening alcohol
/2Calm wind-down
/2Dark, cool, quiet room

13–16: strong foundation. 8–12: choose two areas to improve. 0–7: simplify your plan and start with wake time, morning light and enough time in bed.

The 30-day better sleep plan

Week 1: Anchor your schedule

  • Choose a realistic fixed wake time.
  • Get outdoor light soon after waking.
  • Track bedtime, wake time, awakenings, caffeine and alcohol.
  • Give yourself enough time in bed.

Week 2: Remove the biggest disruptors

  • Move caffeine earlier.
  • Reduce alcohol close to bedtime.
  • Limit long or late naps.
  • Address noise, light and temperature.

Week 3: Build a repeatable wind-down

  • Finish work at a defined time.
  • Write tomorrow's task list.
  • Choose one relaxing activity.
  • Enter bed when sleepy.

Week 4: Review and escalate

  • Compare daytime alertness and sleep continuity.
  • Keep the habits that produced a clear benefit.
  • Seek help for persistent insomnia or sleep-disordered breathing signs.

When should you see a doctor?

  • Insomnia persists for several weeks or affects daytime function.
  • You snore loudly and regularly.
  • Someone witnesses breathing pauses, choking or gasping.
  • You fall asleep unintentionally or feel unsafe driving.
  • You have an urge to move your legs at night.
  • You act out dreams, sleepwalk or have unusual nighttime behaviours.
  • Pain, reflux, mood symptoms or medication effects are disrupting sleep.

Products that may support a better sleep routine

Sleep and snoring

Nose Strips for Snoring & Sleep

Drug-free external nasal support for adults whose nighttime comfort is affected by front-of-nose resistance.

Shop Sleep Nose Strips
Everyday support

Active & Sleep Nose Strips

A versatile option for everyday breathing support, exercise and sleep.

Shop Active & Sleep
Sleep environment

Silence™ Sleep Ear Plugs

Designed to reduce distracting environmental sound as part of a quiet sleep setup.

Explore the Sleep Range

Frequently asked questions about better sleep

How can I sleep better tonight?
Keep tonight simple: reduce caffeine and alcohol, dim lights, cool the room, put away stimulating content and go to bed when sleepy.
How many hours of sleep do adults need?
Most adults need at least seven hours, and many function best with roughly seven to nine.
Why am I tired after eight hours of sleep?
Possible reasons include fragmented sleep, irregular timing, sleep apnoea, medications, health conditions or needing more sleep than assumed.
Why do I wake up at 3 am?
Stress, alcohol, pain, reflux, temperature, noise, hormones, a full bladder or body-clock timing can contribute.
What is the best time to go to bed?
Choose a bedtime that allows enough sleep before a stable wake time and matches when you naturally become sleepy.
Should I go to bed earlier after a bad night?
A small adjustment may help, but going to bed much earlier can create more wakefulness. Protect your wake time and avoid overcompensating.
Is it bad to use your phone before bed?
It can be when the light, content or notifications keep you alert. The behavioural stimulation may matter as much as the screen itself.
How long before bed should I stop caffeine?
A useful starting point is eight to ten hours, although sensitivity varies.
Does alcohol help you sleep?
It may shorten sleep onset but commonly fragments sleep later and can worsen snoring and sleep apnoea.
Is napping bad?
Not necessarily. Short early naps may help, while long or late naps can make nighttime insomnia worse.
What is sleep hygiene?
Sleep hygiene describes behaviours and environmental conditions that support healthy sleep.
Is sleep hygiene enough for insomnia?
Often not. Chronic insomnia commonly responds better to cognitive behavioural therapy for insomnia.
Does exercise improve sleep?
Regular exercise improves sleep for many people, although the ideal timing varies.
What room temperature is best for sleep?
A slightly cool, comfortable room is generally best, but there is no single temperature for everyone.
Does white noise help sleep?
It may mask unpredictable environmental noise, but individual responses vary.
Can nose strips improve sleep?
They may improve nasal airflow and comfort when nasal resistance contributes, but they do not treat sleep apnoea.
Does mouth tape improve sleep?
Evidence is limited, and it may be unsuitable when nasal obstruction or sleep apnoea is present.
Can a blocked nose affect sleep?
Yes. Congestion can increase breathing discomfort, mouth breathing and noisy sleep.
How do I know if I have sleep apnoea?
Warning signs include loud habitual snoring, breathing pauses, gasping, morning headaches and marked daytime sleepiness. Diagnosis requires assessment.
Does melatonin work?
It can help selected circadian timing problems and jet lag, but it is not a universal solution for insomnia.
Does magnesium help sleep?
Evidence is mixed. It may help when deficiency is present, but routine high-dose use is not automatically beneficial.
How can shift workers sleep better?
Protect a consistent sleep window, manage light carefully, use caffeine early in the shift and reduce light on the way home.
How can I reduce jet lag?
Gradually adjust timing when possible and use well-timed light, sleep and sometimes professionally advised melatonin.
Why does menopause affect sleep?
Hot flushes, mood changes, restless legs and increased sleep-apnoea risk can all contribute.
When should I get help for poor sleep?
Seek help when poor sleep persists, affects daytime function or includes breathing pauses, severe sleepiness or unusual nighttime behaviours.

Continue exploring the Breathing Academy

The Complete Guide to Nasal Breathing → The Complete Guide to Mouth Breathing → The Complete Guide to Snoring → Can Nose Strips Improve Sleep Quality? → Why Is My Nose Blocked at Night? → Nose Strips vs Mouth Tape → Are Nose Strips Safe Every Night? → Interactive Breathing Lab™ →

Research and clinical references

  1. Centers for Disease Control and Prevention. About Sleep. View source.
  2. National Heart, Lung, and Blood Institute. Healthy Sleep Habits. View source.
  3. Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults. View guideline.
  4. Gardiner C, et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. View review.
  5. Drake C, et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. View study.
  6. Irish LA, et al. The role of sleep hygiene in promoting public health. View review.
  7. Baranwal N, et al. Sleep physiology, pathophysiology, and sleep hygiene. View review.
  8. Camacho M, et al. Nasal dilators for snoring and obstructive sleep apnoea. View review.
  9. Rhee J, et al. Mouth taping for mouth breathing, sleep-disordered breathing and sleep apnoea. View review.
  10. National Heart, Lung, and Blood Institute. Living With Insomnia. View source.
Medical and editorial disclaimer: On The Nose Co. sells breathing and sleep-support products and therefore has a commercial interest in this topic. This article provides general educational information only and is not medical advice. Nose strips, earplugs, mouth tape, supplements and sleep-hygiene strategies do not diagnose or treat obstructive sleep apnoea, chronic insomnia or other medical conditions. Seek professional assessment for persistent sleep problems, loud habitual snoring, breathing pauses, gasping, severe daytime sleepiness or symptoms affecting safety.

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