7 Tricks to get the Best Sleep of your Life, Naturally

Cut back on caffeine.

Limit your caffeine consumption to 250 mg per day (a tall Starbucks order) and switch to decaf or water later in the day to improve your sleep.

Create a good sleep environment.

Blackout curtains and an eye mask may help you remain in the dark, and keeping the temperature below 67 degrees lets your body cool down, a natural indicator of sleep.

Power down your devices or wear protective glasses

The greatest way to sleep properly is to turn off devices two hours before bed. Laptops, tablets, and phones generate blue light, which reduces melatonin

Exercise for at least 30 minutes a day

Increasing daily exercise and creating a ritual around going to sleep is a very successful first step in improving quality and quantity of sleep for many of my patients

Create a sleep schedule and stick to it

That doesn't mean you have to get up at 6 a.m. on Saturdays, but try not to sleep in more than two hours and limit late-night partying.

Draw a hot bath before bed

Take a hot bath at night to relax and raise your body temperature. Drying off cools you rapidly, which might cause drowsiness.

Try meditation or deep breathing

Instead of counting sheep, concentrate on your breath for 20 minutes before bed. Not sure how to meditate? Here are some starting tips.