What to do to get a good night's sleep?

Waking up several times during the night is more common than it seems. While many people fall asleep relatively easily, maintaining continuous sleep throughout the night can be a real challenge. These nighttime interruptions not only affect the quality of rest but also impact mood, concentration, and overall health the next day.

Sleeping through the night – without frequent or prolonged awakenings – is key for the body and mind to carry out essential processes such as cell regeneration, memory consolidation, and hormonal regulation. Improving this aspect of sleep can therefore make a big difference to your daily well-being.

In this article, we’ll explain what you can do to sleep through the night, review the most common causes of nighttime awakenings, and share practical tips, healthy habits, and natural options to help you enjoy restful, uninterrupted sleep every night.

Common causes of nighttime awakenings

Before applying solutions, it’s important to understand why we wake up during the night. There are multiple factors that can interrupt the sleep cycle, and in many cases, they overlap. Here are some of the most common causes:

1. Stress and anxiety: worries from the day, racing thoughts, or anticipatory anxiety can activate the nervous system in the middle of the night, making it hard to stay asleep. Even if you fall asleep easily, your body may remain in a state of alert, making awakenings more likely.
2. Poor pre-sleep habits: exposure to screens (phone, TV, computer) right before bed, late dinners, or the consumption of stimulants like caffeine or alcohol can all disrupt sleep quality. These habits can interfere with the natural production of melatonin, the hormone that regulates circadian rhythm.
3. Unfavorable environment: an uncomfortable mattress, a room that’s too hot, disruptive noises, or excessive light can cause micro-awakenings that disrupt deep sleep—even if you don’t remember them the next day.
4. Health issues: conditions like sleep apnea, acid reflux, nighttime leg cramps, or chronic pain may be responsible for frequent awakenings. In such cases, it’s important to consult a professional for a proper diagnosis.
5. Hormonal changes: at certain stages of life – such as pregnancy, menopause, or aging – hormonal shifts can alter sleep patterns and lead to more frequent nighttime awakenings.

Identifying the main cause—or combination of factors—is the first step toward restoring deep, uninterrupted rest.

Habits to improve sleep quality

Once potential causes have been identified, it’s essential to adopt habits that support deep, continuous sleep. Good “sleep hygiene” includes a set of routines and environmental factors that help prepare the body and mind for restful sleep and help you stay asleep throughout the night:

1. Stick to regular sleep schedules: go to bed and wake up at the same time every day—even on weekends. This consistency helps regulate your internal clock and naturally improves sleep quality.
2. Establish a calming bedtime routine: spend at least 30 minutes on relaxing activities that signal it’s time to wind down—reading, gentle stretching, deep breathing, or a warm shower. Avoid activities that stimulate the mind or create stress.
3. Reduce screen exposure: the blue light from phones, computers, and TVs can inhibit melatonin production. Try to avoid screens for at least an hour before bed.
4. Optimize your bedroom environment: make your bedroom a peaceful place for sleep—keep the temperature cool (around 18–20°C / 64–68°F), ensure complete darkness (use a sleep mask or blackout curtains), maintain quiet (use earplugs or white noise if needed), and choose a mattress and pillow that suit your needs.
5. Exercise—but not right before bed: regular physical activity improves sleep, but it’s best to avoid intense workouts in the hours before bedtime. If you need to move in the evening, opt for a walk, light yoga, or stretching.

Consistently implementing these habits can make a big difference in the continuity and depth of your sleep. Start with small changes and observe which ones work best for you.

Nutrition and supplements that may help

What—and when—you eat can have a significant effect on sleep quality. Certain foods and nutrients support the natural production of melatonin and serotonin, encouraging deeper, more continuous rest. In addition, certain supplements may provide helpful support, especially during times of stress or temporary imbalance.

1. Avoid heavy or late dinners: eating large meals or eating right before bed can stimulate digestion and make it harder to sleep. Ideally, have dinner at least 2 hours before bedtime and choose light, easy-to-digest meals.
2. Foods that promote sleep: include foods rich in tryptophan, magnesium, and vitamin B6 in your dinner or evening snack, as they help the body produce melatonin and serotonin—key to regulating sleep: banana, oats, natural yogurt, eggs, nuts (almonds, walnuts), and turkey or chicken.
3. Limit caffeine, alcohol, and sugar in the afternoon: these substances can overstimulate the nervous system or interfere with deep sleep. Avoid coffee, black tea, chocolate, and energy drinks starting in the late afternoon.
4. Natural supplements that may help you sleep through the night: some people need a little extra support to achieve uninterrupted sleep. There are supplements that can help with falling and staying asleep—especially when paired with healthy habits:
   
   • Melatonin: helps regulate the sleep-wake cycle; especially useful for jet lag or irregular schedules.
   • Magnesium: a mineral that supports muscle relaxation and nervous system function.
   • Glycine: an amino acid that promotes deep sleep and helps you feel more rested upon waking.
   • Valerian, passionflower, or California poppy: herbs traditionally used for their calming and anti-anxiety properties.

Adopting a balanced diet and considering targeted supplementation can be key to improving sleep quality. Combined with healthy routines, this natural approach can help you sleep more soundly and wake up refreshed.

When to consult a professional

While many cases of nighttime awakenings can be resolved through lifestyle and environmental changes, there are situations where it’s important to seek medical advice. Sleeping through the night isn’t always just about habits—an undiagnosed sleep disorder may be involved.

• If awakenings are very frequent or prolonged: if you wake up multiple times every night or stay awake for long periods and it happens consistently for more than three weeks, it’s worth speaking with a doctor.
• If daytime fatigue is affecting your life: feeling exhausted, irritable, or unable to concentrate during the day is a clear sign that your sleep isn’t restorative—even if you’re sleeping for many hours.
• If you suspect a health issue: conditions like sleep apnea, chronic insomnia, restless legs syndrome, or nighttime reflux require proper diagnosis and treatment. Don’t ignore symptoms like loud snoring, breathing pauses, night sweats, or gasping for air when waking up.
• If you’ve tried changes without results: if you’ve improved your habits, adjusted your diet, and tried natural options with no success, a professional can help identify the underlying cause and suggest personalized treatment.

Recognizing a possible medical or psychological cause early is key to restoring well-being. Don’t hesitate to consult your general practitioner or a sleep specialist if needed.

In conclusion, sleeping through the night is essential for physical and mental well-being. If nighttime awakenings are frequent, reviewing your habits, improving your sleep environment, and turning to good nutrition or natural supplements can make a big difference. And if the problem persists, seek professional help. Good sleep is good health.