Sleep quality affects every aspect of our health. Good sleep hygiene—the habits and practices that help you sleep well—can transform your rest and overall wellbeing. Here are ten research-supported tips to improve your sleep.
1. Stick to a consistent schedule
Your body works on an internal clock. Going to bed and waking up at the same times daily reinforces your natural sleep-wake cycle. Studies show this consistency helps you fall asleep faster and wake up feeling more refreshed, even on weekends.
2. Create a dark, cool, quiet environment
Your brain produces melatonin (the sleep hormone) in darkness. Keep your bedroom dark with blackout curtains or an eye mask. Research indicates the ideal sleep temperature is between 60-67°F (15-19°C). Use earplugs or white noise machines if needed to block disruptive sounds.
3. Limit screen time before bed
The blue light from phones, tablets, and computers suppresses melatonin production. Studies recommend shutting down screens at least 30-60 minutes before bedtime. If you must use devices, consider blue light filters or glasses.
4. Watch what you consume
Caffeine can stay in your system for 6+ hours, so avoid coffee and other caffeinated drinks in the afternoon. While alcohol might make you drowsy initially, it disrupts REM sleep. Heavy meals close to bedtime can cause discomfort and indigestion, so eat dinner at least 2-3 hours before sleeping.
5. Develop a pre-sleep routine
A consistent bedtime routine signals to your brain that it’s time to wind down. This might include reading, gentle stretching, or a warm bath. Research shows these rituals can reduce the time it takes to fall asleep by up to 50%.
6. Get daily exercise
Regular physical activity improves sleep quality and duration. Studies show that even 30 minutes of moderate exercise can help you sleep better that night. Just avoid intense workouts close to bedtime, as they can be stimulating.
7. Manage stress and racing thoughts
Meditation, deep breathing, or journaling before bed can help clear your mind. Write down worries or to-do lists to prevent them from keeping you awake. Research supports mindfulness practices for reducing insomnia symptoms.
8. Limit naps
While short power naps can boost alertness, long daytime naps can interfere with nighttime sleep. If you must nap, keep it under 30 minutes and before 3 PM.
9. Use your bed only for sleep and intimacy
This creates a mental association between your bed and sleep. Working, watching TV, or scrolling through social media in bed trains your brain to stay alert in that space.
10. Get morning sunlight
Exposure to natural light first thing in the morning helps reset your circadian rhythm. Research shows 15-30 minutes of morning sunlight can improve sleep quality and help you fall asleep faster that night.
Sleep hygiene isn’t about perfection but consistency. Implementing even a few of these science-backed practices can lead to noticeable improvements in your sleep quality and overall health.