4 Tips For Better Sleep Tonight

Sleep is essential, and taking care of your sleep hygiene is important if you want to know how to sleep better at night. Read on for better sleep tips, including easy tips for sleep routine improvement and supplements for sleep support.

Why Sleep Matters

Sleep is more than just a rest after a hard day's work; it's vital to our daily health and wellness. Sleep is the time when our bodies and minds repair and recharge, preparing us for whatever comes next, so it's essential to ensure you're getting as good a sleep as possible.^[1]

However, that can be easier said than done: in our modern world, there are common challenges to a good night's rest, including light leaking into your room, loud environments, blue light exposure, and more. We're here to help you address these common sleep challenges and provide four tips for better sleep tonight so that you can be more rested and relaxed tomorrow.

4 Tips for Better Sleep Tonight

Getting better sleep may seem like a challenge, but fortunately, there are a few simple steps you can take to help support a more restful night's sleep. Try out these helpful sleep tips to find a nighttime routine that works best for you.

Tip 1: Establish a Consistent Sleep Routine

Humans are creatures of habit, and constructing a consistent bedtime routine can help you get more consistent sleep. Having an evening routine, certain actions you take nightly an hour or so before bed, like dimming the lights, making a cup of tea, and putting your phone in the other room, signals to your body and mind that it is time to wind down.

By maintaining a consistent routine, you can allow your brain and body to relax gradually, easing you into a bedtime mindset that supports easier sleep. For example, going to sleep at the same time every night helps establish a circadian rhythm that allows your body to recognize when you're active and when you're resting.^[2]]

Taking a warm bath before bed, doing gentle stretching or yoga, and taking a moment to meditate or practice mindfulness are natural sleep supporters and can all help ease you into a restful sleep.

Tip 2: Create a Restful Sleep Environment

Our environment has a significant impact on many aspects of our lives, including how we sleep. Creating an environment conducive to sleep is one way to support better sleep. If your window lets in light from passing cars or streetlights, try installing blackout curtains to more easily control the light level in your room.^[2]]

Using a soft, warm lamp at night rather than bright overhead lighting can create a relaxing, restful environment as you prepare for bed. Similarly, errant traffic noises can disrupt your mind's relaxation. A white noise machine or noise-cancelling headphones for sleep can help to reduce the auditory distractions as your body relaxes for its nightly rest.

Tip 3: Limit Stimulants and Screen Time

One way we can unknowingly disrupt our sleep patterns is through the use of stimulants or excessive screen time. Avoid caffeinated beverages, such as coffee, green or black tea, and soda, in the hours leading up to bedtime. These stimulants can keep you energized and active when you'd rather be slowing down and sleeping for the night.^[2]]

Similarly, blue light like that emanated from phones and computer screens can keep you awake when you don't want to. Our body interprets blue light as a sign of daytime, so introducing artificial blue light at night confuses the body's signals and can disrupt your sleep patterns.

Instead of scrolling your phone in bed, try reading a book, listening to a guided meditation, or listening to calming music to lull you off to dreamland.

Tip 4: Consider Nutritional Support for Sleep

You might not be surprised to learn that what we put into our bodies during the day can affect how we sleep at night. Eating a balanced diet rich in nutritious foods can help support your sleep and is a key component of overall wellness. Favor complex carbohydrates found in whole grains over simple carbs common in sugary foods, as simple carbohydrates do not promote sleep. For sleep-friendly meals, look to lean proteins and unsaturated fats, and try to avoid caffeinated drinks after 2 in the afternoon.^[3]

Nature Made Products That Support Sleep

Nature Made offers several supplements for sleep support, like Melatonin Tablets. Melatonin is a hormone naturally produced in the brain that helps regulate the body's sleep and wake cycles. What are melatonin benefits? Occasionally, taking supplemental Melatonin one hour before bedtime helps support restful sleep.^†

Our Zero Sugar^‡ Melatonin Extra Strength Gummies provide 5 mg of Melatonin to help you fall asleep faster in a tasty, sugar-free form.^†

If you're looking for sleep support alternatives to Melatonin, check out our Valerian Root Capsules. These capsules provide 200 mg of Valerian Root Extract, a clinically studied ingredient to help you fall asleep faster in as little as 3 days and stay asleep longer.^†

Expert Insight

Our expert, Registered Dietitian-Nutritionist Kalyn Williams has this to say about sleep health: "The positive effects of getting adequate sleep can impact nearly every area of life, so putting extra effort into sleep hygiene is worth it. Start small with one or two changes, like putting your phone away 30 minutes before bed, and remember that we get the best results when we are consistent with our actions – so stick with it even if you don’t notice improvements immediately.” Listen to the experts, get some good sleep!

The Bottom Line

Sleep is an essential part of every day, and even though we might not be awake to notice it, these easy steps can help you support your daily sleep habits. Taking proactive steps to improve your sleep hygiene, such as establishing a consistent routine, creating a restful sleep environment, limiting stimulants and screen time, and supporting your sleep with informed nutritional and supplement choices, can help you on your journey to restful sleep.

Check out Nature Made's supplements and vitamins for sleep support with ingredients backed by science. Nature Made is the #1 Pharmacist Recommended Vitamin & Supplement Brand.*

‡ Not a low calorie food

* Based on a survey of pharmacists who recommend branded vitamins and supplements

^† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Wein H. Good Sleep for Good Health. NIH News in Health. Published April 2021. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
2. Mayo Clinic. 6 Steps to Better Sleep. Mayo Clinic. Published January 31, 2025. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
3. Can’t Sleep? Check What’s on Your Plate. Cleveland Clinic. https://health.clevelandclinic.org/foods-that-help-you-sleep