Sleep is not just a period of rest, but a critical process for maintaining overall health and well-being. Achieving restorative sleep can be influenced by several factors, including stress, nutrition, and alcohol consumption. You may feel like you’ve already tried everything to improve your sleep quality, but here are some effective strategies to try—or to try again with greater consistency. 

How Stress Hijacks Your Sleep (And What You Can Do About It) 

Stress can significantly disrupt sleep by elevating levels of cortisol, the body’s primary stress hormone, which interferes with the natural sleep-wake cycle. High cortisol levels can make it harder to fall asleep and stay asleep through the night. Research has shown that chronic stress can worsen sleep disorders, such as insomnia, by increasing the likelihood of sleep disturbances (1). 

Lack of quality sleep can, in turn, elevate stress levels—creating a vicious cycle that’s hard to break (2). Studies have also found that sleep disruptions linked to stress can intensify symptoms of anxiety and depression—two of the most unwelcome side effects of sleep deprivation (2). 

Fortunately, stress management interventions have been shown to improve sleep quality and lower cortisol levels (1). One powerful approach is mindfulness, which supports better sleep and serves as the first “Breakthrough Strategy” we’ll explore. 

Strategy 1: Calm the Mind and Body—Mindfulness and Pink Noise 

Mindfulness meditation has been shown to significantly reduce cortisol production, a key factor in promoting relaxation and easing the transition into sleep (3). By focusing on the present moment and practicing non-judgmental awareness, mindfulness helps calm both the mind and body. This reduces the physiological arousal associated with stress, making it easier to fall—and stay—asleep (4). 

There are many types of mindfulness exercises, so if you’ve tried one in the past and didn’t feel a difference, don’t give up. Reach out to your HealthCoach for alternative techniques you might want to experiment with to find what works best for you. A great starting point for those unsure where to begin is to listen below. 

 

In a similar way, exposure to pink noise has been found to reduce stress and improve sleep quality (5). Pink noise contains equal energy per octave, making it sound more balanced and soothing than white noise. It can help mask disruptive environmental sounds and create a more peaceful sleep environment (6). Studies have shown that pink noise enhances slow-wave sleep—the deep, restorative stage of sleep that supports physical and mental recovery and improves insulin sensitivity (5–6). 

Combining mindfulness meditation with pink noise can have a synergistic effect, targeting both the mental and physical aspects of stress and sleep disturbances. Together, they can lead to improved sleep quality, lower cortisol levels, and better overall well-being (5–6). 

Strategy 2: Eat to Sleep—Nutrients That Support Restorative Sleep 

Certain foods naturally promote better sleep by containing melatonin or supporting its production. Melatonin is the hormone that helps regulate the sleep-wake cycle, making it easier to fall asleep at night. Some foods contain melatonin directly, while others provide the building blocks your body needs to produce it. 

• Melatonin-Rich Foods: Tart cherries are particularly rich in melatonin. Research shows that drinking tart cherry juice can improve both sleep duration and quality (7). Other melatonin-containing foods include pistachios, grapes, goji berries, mushrooms, and oats. 

• Omega-3 Fatty Acids: Omega-3s—especially DHA—are linked to increased melatonin production. They also help reduce inflammation and symptoms of anxiety, both of which can interfere with sleep. While wild-caught fatty fish is a well-known source, you can also get omega-3s from walnuts, flaxseeds, chia seeds, hemp seeds, nori, and edamame. 

• Tryptophan-Rich Foods: Tryptophan is an amino acid that helps the body produce serotonin (a mood-boosting neurotransmitter), which then converts into melatonin (7). While tryptophan is often associated with post-Thanksgiving drowsiness, it’s also found in foods like pumpkin seeds, almonds, lentils, chickpeas, black beans, spirulina, buckwheat, and rye. 

• Complex Carbohydrates: Whole grains like barley, buckwheat, and oats support serotonin production and regulate sleep by stabilizing the sleep-wake cycle. Diets rich in complex carbs have been shown to reduce the time it takes to fall asleep and decrease nighttime awakenings (8). These grains also provide a slow, steady release of glucose, which helps maintain stable blood sugar levels overnight—essential for uninterrupted sleep (9). 

• Probiotic and Prebiotic Foods: The gut-brain connection plays a key role in sleep regulation. Diets rich in probiotics and prebiotics can enhance non-REM sleep and increase REM sleep following stress (9). Probiotics—found in yogurt, water kefir, and fermented veggies like sauerkraut—support a healthy gut microbiome, which in turn supports restful sleep. Prebiotics, a type of fiber found in garlic, onions, and bananas, feed beneficial gut bacteria to keep the microbiome thriving. 

Incorporating these nutrient-rich foods into your daily routine is a simple, natural way to support better sleep. By focusing on melatonin-boosting nutrients, complex carbs, and gut-healthy options, you’ll strengthen your body’s natural rhythms and set the stage for more restorative, rejuvenating nights. 

Strategy 3: Sleep Saboteurs—What to Avoid for Restful Nights 

While certain foods and nutrients can promote restful sleep, others can significantly interfere with your ability to fall asleep or stay asleep. Being mindful of what you consume—especially in the hours leading up to bedtime—can make a meaningful difference in your sleep quality. 

• Alcohol: Although alcohol might initially make you feel sleepy, it actually disrupts the sleep cycle. It can fragment your sleep and suppress REM sleep—the stage critical for emotional processing and memory consolidation. A study published in Public Health Nutrition found that higher alcohol consumption was associated with poorer sleep quality, reduced REM sleep, and increased sleep fragmentation (10). Read here to learn how REM sleep is important for blood sugar metabolism. 

As alcohol is metabolized, it can lead to mid-night awakenings and restlessness. Research shows that heavy or binge drinking not only disrupts immediate sleep but also contributes to long-term sleep issues (11). If you do consume alcohol, consider limiting it in the evening and allowing ample time before bedtime for your body to process it. 

• Caffeine: A morning cup of coffee might be a pleasant ritual, but caffeine later in the day can be a major sleep saboteur. Caffeine blocks adenosine receptors—key players in helping you feel sleepy—making it harder to wind down (12).
  A study published in SLEEP journal revealed that even 400 mg of caffeine consumed up to 6 hours before bedtime can significantly delay sleep onset and reduce total sleep time (12). In fact, caffeine can remain in your system for up to 12 hours, meaning that your afternoon latte could still be affecting your sleep long after you’ve turned out the lights. To protect your sleep, consider keeping caffeine intake to the morning hours and gradually reducing your overall consumption if needed. 

Strategy 4: Sleep Like Clockwork—The Power of a Consistent Sleep Schedule 

Ever wondered why some people seem to wake up refreshed and ready to tackle the day, while others struggle to get out of bed? The secret often lies in maintaining a consistent sleep schedule. Synchronizing your body’s internal clock can work wonders for your sleep quality and overall well-being (13). 

Going to bed and waking up at the same time each day helps your body develop a natural rhythm, making it easier to fall asleep and wake up without an alarm. This regularity improves sleep efficiency and reduces the sleep disturbances that leave you feeling groggy. Plus, sticking to a consistent sleep schedule has been linked to better mental and physical health outcomes, including lower risks of obesity, diabetes, and heart disease (14). 

A fascinating study published in SLEEP journal even found that sleep regularity is a stronger predictor of mortality risk than sleep duration (13). That’s right—how consistently you sleep may be more important than how long you sleep! Regular sleep patterns are also essential for managing stress. They help regulate stress hormones like cortisol, reducing the body’s overall stress response. In addition, consistent sleep supports cognitive performance, mood stability, and emotional resilience—making it easier to stay sharp, balanced, and better equipped to handle daily challenges. 

The National Sleep Foundation also notes that a consistent sleep routine can enhance alertness and reduce inflammation, which means more energy and less susceptibility to illness (14). So, if you’re looking to optimize your health and well-being, prioritizing a consistent sleep schedule is an excellent place to start. 

Of course, sticking to a regular schedule isn’t always easy—especially with a busy lifestyle or shift work. But small adjustments can make a big difference. Try setting a fixed bedtime and wake-up time, even on weekends. Create a calming bedtime routine, such as washing your face or using red-light therapy, to signal to your body that it’s time to wind down. Limit screen time and exposure to blue light before bed, as they can interfere with your natural sleep-wake cycle. If your schedule fluctuates, aim to keep your sleep and wake times within a one-hour window. While perfection isn’t required, consistency is key—so strive for regularity as much as possible. 

Strategy 5: Move to Snooze—How Physical Activity Supports Better Sleep 

Did you know that regular physical activity can do wonders for your sleep? Exercise not only reduces stress but also tires your body in a healthy, productive way—making it easier to fall asleep and stay asleep through the night. Studies show that physical activity can improve sleep quality by shortening the time it takes to fall asleep and increasing the duration of deep, restorative sleep (15). 

Whether it’s a brisk walk, a strength-training session, or a friendly game of basketball, moving your body helps you unwind and prepare for rest. Research published in the International Journal of Behavioral Nutrition and Physical Activity found that various forms of exercise—from aerobic workouts to resistance training—positively impact sleep quality across a wide range of populations (16). Even low-intensity activities like housework or gardening can make a difference. So, if you’re struggling with sleep, try adding some form of movement into your daily routine—your body and mind will thank you. 

The timing of exercise can also affect how well you sleep. While some people find that evening workouts interfere with their rest, others may not notice any disruption. In general, it’s recommended to complete vigorous workouts at least 90 minutes before bedtime, giving your heart rate and body temperature time to return to normal (17). Morning or early afternoon workouts are often best for promoting optimal sleep benefits (16). If late-night exercise is your only option, try to keep it light and focus on gentle movement—like stretching or hitting your step count at a slower pace. 

Even though exercise increases the metabolism of adenosine (a chemical that builds up sleep pressure), it actually enhances sleep quality overall. Physical activity helps regulate your circadian rhythm and increases daytime production of adenosine, which contributes to a stronger sleep drive at night (17). So lace up your sneakers, find an activity you enjoy, and get moving—for your body, your mind, and a better night’s sleep. 

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN