Struggling to fall asleep or stay asleep? You're not alone — 70 million Americans deal with sleep problems. If you want to know how to sleep better tonight, you don't need a complete lifestyle overhaul. These 11 science-backed strategies can help you sleep deeper and wake up more refreshed, starting right now.
1. Block Out 100% of Light
Why it works: Even tiny amounts of light suppress melatonin and fragment your sleep cycles. Total darkness is one of the fastest ways to improve how to sleep better tonight with zero effort.
How to do it: Use blackout curtains and a contoured sleep mask that blocks light without pressing on your eyes. Side sleepers need a mask that stays in place when you turn.
→ Shop the 22 Momme Mulberry Silk Sleep Mask
2. Keep Your Bedroom Cool (60–67°F)
Why it works: Your body temperature naturally drops during sleep. A cool room supports this process and helps you fall asleep faster and stay asleep longer.
How to do it: Set your thermostat between 60–67°F and use breathable, temperature-regulating fabrics like Mulberry silk.
→ Shop the Complete Mulberry Silk Sleep Ritual Set
3. Stick to a Consistent Sleep Schedule
Why it works: Your circadian rhythm thrives on consistency. Going to bed and waking up at the same time every day — even on weekends — regulates your internal clock and is key to how to sleep better tonight and every night after.
How to do it: Set a bedtime alarm 30 minutes before you want to be asleep and use that time to wind down.
4. Limit Screen Time 1 Hour Before Bed
Why it works: Blue light from phones, tablets, and TVs suppresses melatonin and tricks your brain into thinking it's daytime.
How to do it: Put devices away at least one hour before bed. If you must use screens, enable night mode or wear blue light blocking glasses.
5. Create a Calming Pre-Sleep Ritual
Why it works: A consistent routine signals to your brain that it's time to wind down, making it easier to transition from wakefulness to sleep.
How to do it: Try reading, gentle stretching, meditation, or journaling. Keep it screen-free and relaxing.
6. Avoid Caffeine After 2 PM
Why it works: Caffeine has a half-life of 5–6 hours — afternoon coffee can sabotage your sleep even if you don't feel wired.
How to do it: Cut off caffeine by early afternoon. Switch to herbal tea or water in the evening.
7. Reduce Friction on Your Skin and Hair
Why it works: Cotton pillowcases create friction that leads to sleep lines, wrinkles, hair breakage, and frizz. Silk reduces friction by up to 43%, protecting your skin and hair while you sleep.
How to do it: Switch to Mulberry silk pillowcases, sleep masks, and bonnets for a friction-free night.
→ Shop The Silk Sleep Set (Mask + Bonnet)
8. Exercise Regularly (But Not Too Late)
Why it works: Regular exercise improves sleep quality and helps you fall asleep faster. But exercising too close to bedtime can be stimulating.
How to do it: Aim for 30 minutes of moderate exercise most days, finishing at least 3–4 hours before bed.
9. Watch Your Alcohol Intake
Why it works: Alcohol disrupts REM sleep and causes fragmented, low-quality rest — you'll wake up groggy instead of refreshed.
How to do it: Limit alcohol in the evening and stop drinking at least 3 hours before bed.
10. Manage Stress and Anxiety
Why it works: Racing thoughts and cortisol keep your brain alert and make it hard to fall asleep.
How to do it: Try deep breathing, progressive muscle relaxation, or a brain dump journal to clear your mind before bed.
11. Invest in Sleep-Enhancing Tools
Why it works: Quality sleep tools create an optimal environment that supports deeper, more restorative rest — the foundation of how to sleep better tonight and long-term.
How to do it: Start with total darkness, temperature regulation, and friction-free silk fabrics. These small upgrades make a massive difference.
→ Shop All Silk Sleep Essentials
The Bottom Line
Now you know how to sleep better tonight — start with one or two changes and build from there. Total darkness, consistent schedule, and silk fabrics are the three highest-impact upgrades you can make immediately.
