 6 tips in 60 seconds for getting better sleep. Maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on the weekend. This helps to regulate your body's internal clock. Develop a calming bedtime routine, such as reading a book, taking a warm bath, or practicing relaxation exercises to signal to your body that it's time to wind down. Ensure your sleep environment is comfortable and conducive to rest. This includes a comfortable mattress and pillows as well as a dark, quiet and cool room. Avoid screens for at least an hour before bedtime, as the blue light can interfere with your body's production of melatonin, a hormone that regulates sleep. Avoid heavy meals, caffeine and alcohol close to bedtime. These can disrupt sleep patterns and make it harder to fall asleep. Engage in regular physical activity during the day, but try to finish intense workouts a few hours before bedtime. Exercise can help to improve sleep quality.