8 ways to sleep better naturally

Sleep is one of the most powerful and modifiable health behaviours. According to the Discovery Sleep Factor research paper, people should aim for seven to nine hours of sleep each night for optimal health. Falling below this range has measurable effects on both short-term wellbeing and long-term disease risk.

"Sleep is one of the most effective preventative health tools we have," says Dr Mosima Mabunda, Chief Clinical Officer at Discovery Vitality. "Even small improvements in duration and regularity can create measurable changes in mood, metabolic health and overall wellbeing. It is a biological necessity that allows the body and mind to reset."

Here are eight evidence-based ways to improve your sleep naturally.

1. Keep a consistent sleep schedule

Go to bed and wake up at the same time every day, even on weekends when possible. Keeping your sleep and waking times within 30 to 60 minutes helps stabilise your body's internal clock, making it easier to fall asleep and wake up feeling refreshed.

2. Get sunlight first thing in the morning

Morning light exposure signals to your brain that it is time to be awake, helping to regulate your sleep-wake cycle. If possible, get outside for a few minutes of natural sunlight soon after waking up.

3. Move during the day

Physical activity supports better sleep quality. Regular movement, even light activity such as walking or stretching, reduces stress and improves deep sleep. Try to avoid vigorous workouts in the two hours before bed, as this can delay sleep onset.

4. Avoid caffeine, nicotine and alcohol before bed

Stimulants such as caffeine and nicotine can stay in your system for hours, delaying deep sleep and reducing total sleep time. Alcohol may help you fall asleep faster but disrupts your sleep cycles later in the night. Aim to avoid these substances for at least four hours before bedtime.

5. Eat earlier and choose lighter dinners

Avoid heavy or late-night meals, ideally finishing dinner two to three hours before bed. A balanced, healthy diet during the day supports sleep by stabilising blood sugar levels and promoting steady energy. Limiting late night snacking helps prevent indigestion and sleep disruption.

6. Create a relaxing bedtime routine

Wind down an hour before bed with calming activities such as journalling, reading or taking a warm bath. These practices help lower stress hormones and signal to your body that it is time to rest.

7. Optimise your sleep environment

Your bedroom should be quiet, cool and dark. Use your bed only for sleep and intimacy, and if you cannot fall asleep within 20 minutes, get up and do something calming in low light until you feel drowsy again. Small environmental changes, such as blackout curtains, can make a meaningful difference to sleep quality.

8. Manage stress and mental clutter

Stress is one of the biggest barriers to good sleep. If your mind races at night, try deep breathing, meditation or gentle stretches. Building a mindfulness practice can improve both the quality and regularity of your sleep over time.

Discovery research shows that improving sleep duration and regularity can reduce mortality risk by about 24%, while better sleep lowers accident risk and boosts emotional and physical wellbeing.

Better sleep begins with better habits, and every night of quality rest is an investment in a longer, healthier life.

Read the full Sleep Factor research paper here for deeper insights on the impact of sleep on physical and mental health: https://www.discovery.co.za/assets/template-resources/vitality/sleep-research-paper.pdf