Simple Ways to Reduce Nighttime Wake-Ups and Improve Your Sleep Quality

8. Get Sunlight During the Day

Morning sunlight helps regulate your circadian rhythm, making it easier to fall asleep at night and stay asleep. A short walk outside early in the day can set your internal clock for better nighttime rest.

9. Keep Naps Short and Earlier in the Day

Long naps—especially in the late afternoon—can interfere with your sleep drive. If you need a nap, keep it under 30 minutes and avoid napping after 3 PM.

10. Listen to Your Body

If you can’t fall back asleep within 20–30 minutes, get out of bed and do something relaxing in low light. Staying in bed awake can create frustration and an unhelpful association between your bed and sleeplessness.