Most adults function best with 7 to 9 hours of sleep per night. Of course, sleep quality also plays an important role. Someone who sleeps deeply might feel well-rested with an hour less. The key is to always listen to your own body. Read more about how much sleep you really need.

REM sleep occurs at the end of a sleep cycle. You usually enter your first REM phase about 60 to 90 minutes after falling asleep. Unlike other sleep stages, your brain is very active during REM sleep. It’s busy processing memories and experiences, and this is when your eyes move quickly back and forth behind closed lids. That’s why it’s called Rapid Eye Movement sleep. Learn how to improve your REM sleep here.

Deep sleep is one of the stages of sleep. As you sleep, your body cycles through four stages. In deep sleep, your body is deeply relaxed—your breathing slows down, and your heart rate decreases. This phase helps restore your energy for the next day. It’s harder to wake up from, and if you do, you might feel groggy or disoriented. Read more about how to improve your deep sleep.

Healthy sleep means falling asleep within 30 minutes, waking up no more than once during the night, and feeling refreshed and energized in the morning.

Sometimes, your lifestyle is the reason you're struggling to sleep. Poor sleep habits, lack of movement during the day, too much screen time, and consuming caffeine or alcohol can all negatively affect your sleep.

Stress is also a major factor. Studies show that people with less stress sleep longer than those who feel more stressed (7.1 hours versus 6.2 hours). When you're stressed, thoughts can race through your mind the moment your head hits the pillow. These thoughts have been there all along, but they rise to the surface when distractions fade. If you can’t let them go, falling asleep becomes nearly impossible.

That’s why a sleep meditation can be so helpful. It helps quiet your thoughts so you can truly relax.

Not sleeping well can be frustrating and impact your daily life. But the good news is, there are things you can do. In the Meditation Moments app, you’ll find a variety of meditations and calming music specifically designed to help you fall asleep more easily and improve the quality of your rest.

Poor sleep can have many causes—both physical and mental. Common reasons include stress, overthinking, irregular sleep schedules, too much screen time before bed, or caffeine, alcohol, or medication use. Environmental factors like noise, light, or an uncomfortable mattress can also play a role. And medical issues such as sleep apnea or restless legs syndrome may disrupt your sleep as well.

If you can’t sleep, try not to stay frustrated in bed. Instead, get up calmly and do something relaxing—like reading or listening to a sleep meditation. Avoid bright lights and screens, as they keep your brain alert. Focus on your breathing or a calming visualization to help your body unwind. This tells your brain it’s safe to relax, which can help you fall asleep more easily.

To fall asleep more easily, it helps to create a calming evening routine. Avoid screens at least 30 minutes before bed and make sure your bedroom is cool, dark, and quiet. Breathing exercises, meditation, or a soothing sleep story can help quiet your mind and let go of the day. Limiting caffeine and alcohol in the evening also supports better sleep. By consistently preparing your body and mind for rest, you increase your chances of falling asleep faster—and sleeping more deeply.

Also see: 8 tips to fall asleep faster

To improve your sleep, create structure and calm in your evenings. Go to bed and wake up at the same time every day—even on weekends. Avoid caffeine, alcohol, and screen time in the hours before bed. Make sure your bedroom is comfortable and dark. Take time to unwind with a warm bath, calming music, or a meditation. By consciously preparing for sleep, you’ll improve your sleep quality and wake up feeling more refreshed.

• Stick to a consistent sleep schedule
  Go to bed and wake up at the same time every day, including weekends.

• Limit screen time before bed
  Blue light from phones and TVs suppresses melatonin, the sleep hormone.

• Create a calming sleep environment
  Keep your bedroom dark, quiet, and cool, and invest in a comfortable mattress.

• Relax before bedtime
  Meditations, breathing exercises, or sleep stories can help you unwind.

• Watch your food and drinks
  Avoid caffeine, heavy meals, and alcohol in the evening hours.

You can improve your deep sleep by adjusting your evening habits and lifestyle. Go to bed at regular times, avoid caffeine and alcohol late in the day, and make your bedroom cool, dark, and quiet. Gentle exercise during the day—like walking—also supports deeper sleep. Relaxation techniques such as meditation, breathing exercises, or soothing music before bed help your body fully wind down. The more you support relaxation before sleep, the easier it becomes to enter deep, restorative rest.

If you’re using meditation to sleep better, choose one that helps quiet your mind. All meditations in the Sleep  collection of the Meditation Moments app are great to listen to before bed.

Sleep stories are narrated, dreamy tales designed to help your mind wind down. By listening to a story, your attention shifts away from your thoughts. You stop worrying—and start relaxing.

A natural sleep aid helps you relax and sleep better without synthetic substances or heavy medication. Examples include herbs like valerian, chamomile, passionflower, or lemon balm. These plants have calming properties. Relaxation techniques such as meditation and breathing exercises are also natural tools that support better sleep in a gentle and effective way.