1. Play music before bed.

According to multiple studies, listening to music before bed may improve both perceived and measurable sleep outcomes.

For example, a study published in Scientific Reports found that listening to music before a nap improved both subjective and objective sleep measures for some participants. Subjective sleep measures refer to a participant's personal perception of how well they slept while objective measures include clinical or physiological data.

Another study published in Sleep Medicine found that incorporating music into a consistent bedtime routine improved participants' overall sleep quality and reduced the severity of their insomnia.

Pairing other calming techniques, such as deep breathing, mindfulness, and meditation, with music can also help improve your mood and relaxation before bed. Many streaming platforms or dedicated apps also have relaxing sleep music.

2. Try acupuncture.

Acupuncture, which involves inserting thin needles at specific points in the body to influence energy flow, has been associated with a range of health benefits, including improved sleep outcomes.  

Studies cited by the National Council on Aging suggest acupuncture "may help relieve pain, alleviate arthritis symptoms, reduce stress and anxiety, and address digestive issues." Improving sleep could be another potential benefit. 

3. Cool yourself down before bed.

According to Seema Khosla, a sleep medicine physician and host of American Academy of Sleep Medicine's podcast "Talking Sleep," dropping your internal temperature can help you fall asleep more quickly. When your temperature drops, it sends a signal to your body that it's time to sleep.

"The quicker your body temperature falls, the quicker you fall asleep," Khosla said. Going from a warm environment, such as a shower, to a cold one, like a cool room, can quickly drop your body temperature and help promote sleep. You should also keep your room on the cool side, closer to 68 degrees Fahrenheit, to lower your temperature as you sleep.

5. Remove your phone from the bedroom.

Many people keep their phones nearby in the bedroom, but this habit can negatively impact sleep. Research suggests that blue light from your phone can disrupt circadian rhythms, which makes it harder for your body to recognize when it's time to sleep. Late-night phone use can also increase anxiety and overstimulation, particularly when users engage in "doom-scrolling" before bed.

According to Harvey, you should try to avoid stimulating or stressful emotions at bedtime. If you have a problem you want to solve, do it before you go to sleep or make a list with steps that you can take tomorrow instead.

"This is not the time to check one last email or text with friends about exciting plans," Harvey said. "… If we can switch off a sense of any threat that's mounted from the day, that will support our sleep."

Overall, the goal is to create "a sense of safety and good associations with bedtime" to get more restful sleep, Harvey said.