15 Science-Backed Tips for Better Sleep

Health, Health Tips

Good sleep is essential for good health and a happier frame of mind. However, many of us struggle to wake up feeling refreshed and alert. If you find it challenging to fall asleep easily and wake up energized, you are not alone.

Research indicates that almost a third of people don’t get enough good quality sleep at night, impacting their daily performance and overall health.

Signs You Need Better Sleep

Waking up tired and fuzzy-headed can make it difficult to remember simple things, like where you left your keys. At work, you may struggle to stay focused and productive.

Sleep deprivation also disrupts hunger hormones, making it harder to make healthy food choices.

This often leads to cravings for sugary or salty snacks, which can further affect your health. By the end of the day, you might feel irritable or cranky, which is not the best state for drifting off to sleep peacefully.

To feel your best during the day, it’s crucial to sleep well at night. While there’s no magic solution, you can take simple steps to improve your sleep quality.

Here are 15 science-based tips to help you get better sleep.

Creating a Restful Environment

1. Keep Your Room Cool and Dark

The ideal sleep temperature is between 60 and 67 degrees Fahrenheit. According to a National Sleep Foundation poll, 73% of Americans prefer a darker room for sleep, and 65% use shades, curtains, or blinds to block unwanted light. Keeping the room dark helps in the production of melatonin, the sleep hormone.

2. Ensure Peace and Quiet

74% of Americans believe that a quiet environment is essential for good sleep. Using white noise or ambient sounds can help mask disruptive noises. A fan can also provide a dual benefit by keeping the room cool and generating white noise. Consider using earplugs if you live in a noisy area.

3. Choose Comfortable Bedding

A comfortable mattress and pillows are vital for good sleep. Whether you prefer soft or firm bedding depends on your sleep position. Side sleepers should have pillows that support the head, neck, and shoulder, while back sleepers might benefit from thinner pillows that prevent neck strain.

4. Declutter Your Bedroom

A tidy room can enhance your ability to fall asleep. A study presented at the 2015 SLEEP conference found that cluttered surroundings are linked to sleep disorders. Keeping your room organized can create a more relaxing environment. Remove unnecessary items and keep surfaces clear.

5. Pick the Right Pillow

If you have allergies, opt for hypoallergenic pillows. Pillow fill materials vary, from natural options like feathers to synthetic ones like rayon, foam, or latex. Hypoallergenic pillows can reduce the risk of nighttime congestion and improve sleep quality. Regularly wash your pillowcases to reduce allergens.

Winding Down for Better Sleep

1. Listen to Soothing Music

Music can significantly improve your mood and help you unwind. Classical music has been shown to lower blood pressure and reduce stress, but any music you enjoy can be beneficial. Creating a relaxing playlist can signal your body that it’s time to wind down.

2. Dim the Lights

Using lamps, dimmer switches, or candles instead of bright overhead lights can create a more serene setting. Indirect light is less disruptive to your body’s natural circadian rhythms. Consider using smart bulbs that can be dimmed gradually in the evening.

3. Limit Caffeine and Alcohol

Avoiding caffeine and alcohol later in the day can improve sleep quality. Try to limit coffee, tea, and soda intake after lunch and avoid foods that might upset your stomach in the evening. Alcohol might make you sleepy initially but can disrupt your sleep cycle.

4. Get Morning Sunlight

Exposure to natural light in the morning helps regulate your sleep-wake cycle. Spending time outdoors early in the day can improve your body clock. Aim for at least 30 minutes of sunlight exposure in the morning.

5. Reduce Evening Screen Time

Avoid reading or sending work emails after dinner. The expectation of checking work emails can cause anxiety and stress. Practice mindfulness to stay present and reduce stress before bed. Use blue light filters on your devices to reduce the impact on your sleep.

De-stressing for Better Sleep

1. Practice Gentle Yoga

Yoga before bedtime can reduce stress and improve sleep quality. Over 85% of people practicing yoga report reduced stress, and 55% report better sleep. Try restorative poses like the child’s pose, legs up the wall, and corpse pose.

2. Start a Gratitude Journal

Keeping a gratitude journal can enhance well-being and improve sleep. Writing down things you’re thankful for a few times a week can lower blood pressure and reduce depression and anxiety. Reflecting on positive experiences can shift your mindset before bed.

3. Take a Warm Bath

A warm bath or shower before bed can relax your body and mind, lowering your heart rate and blood pressure. The heat helps relax muscles and reduce stress. Adding Epsom salts or essential oils can enhance the relaxing effect.

4. Read a Book

Reading for just six minutes can reduce stress by 68%. Getting lost in a book helps you escape everyday worries and relaxes your mind. Choose a book that is calming and enjoyable rather than stimulating or suspenseful.

5. Practice Meditation

Meditation can help reduce stress and promote better sleep. It’s about being more at ease with your thoughts and more compassionate to yourself and others. Guided meditations, such as those available on apps like Headspace, can be particularly helpful.