Do you sleep in silence or with noise? Tips for better sleep in 2025

Many people have very specific needs and habits when it comes to sleeping. One of the most common needs is either silence or light noise.

Mayo Clinic suggests six tips for getting a better night’s sleep.

The recommended amount of sleep for a healthy adult is at least seven hours, and no more than eight hours. Most people should not need more than eight hours to be well rested. Going to bed and waking up at the same time everyday, including weekends, is crucial for a healthy sleep schedule. This consistency reinforces your body’s sleep-wake cycle.

Extra tip: If you can’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something light and relaxing to reinforce tiredness. This could be something like reading or listening to soothing music. Once you start to feel tired again, go back to bed.

Don’t go to bed hungry, but don’t go to bed stuffed. Avoid heavy or large meals within a couple of hours before bedtime. This discomfort could keep you up. Things like nicotine, caffeine, and alcohol also interfere with sleep. Avoid these stimulants the couple hours leading up to bedtime.

Keep your room cool, dark, and quiet. Light exposure can make it harder to fall asleep and stay asleep. It’s important to reduce light-emitting screens just before bedtime (phones, computers, televisions, etc.) Some devices that can help create an ideal sleep environment include room-darkening shades, earplugs, sleep masks, fans, sleep sound machines, etc.

Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the evening.

Regular physical activity can help promote better sleep. However, avoid physical activity too close to bedtime.

Try to resolve worries or concerns before bedtime. While this is easier said than done, stressors make it much harder to get a good night’s sleep. Try doing some stress-reducing activities before bedtime to help ease whatever is on your mind.