3 Science-backed Ways to Improve Sleep Quality

KKylie August 19, 2023 8:56 PM

Are you tossing and turning night after night, not getting the restful sleep you need? Or maybe you're waking up feeling tired instead of refreshed. Either way, poor sleep quality can wreak havoc on your health and well-being. In this article, we will explore three science-backed ways to improve your sleep quality, from sleep hygiene to your sleep environment, and even your diet.

Sleep hygiene

Sleep hygiene refers to the habits and behaviors that contribute to good sleep health. Here are some tips to improve your sleep hygiene:

  • Consistency is key. Sticking to a consistent sleep schedule, even on weekends, can help regulate your body’s internal clock and improve your sleep quality.

  • Avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you're having trouble falling asleep at night, eliminate naps.

  • Create a restful environment. Make your bedroom a sleep-inducing environment — quiet, dark, and cool, with a comfortable mattress and pillows.

Your sleep environment

The environment in which you sleep can significantly impact your sleep quality. Here are some science-backed ways to create a sleep-friendly environment:

  • Keep it cool. According to the National Sleep Foundation, the ideal bedroom temperature for sound sleep is between 60 and 67 degrees Fahrenheit.

  • Limit light exposure. Artificial light can interfere with your circadian rhythms. Consider using blackout curtains or an eye mask.

  • Sound control. White noise machines or earplugs can help control for noisy environments.

Your diet and sleep

What you eat can also affect how you sleep. Here are some tips:

  • Limit caffeine and nicotine. Both caffeine and nicotine can interfere with your sleep.

  • Avoid big meals at night. Large meals can cause discomfort and disrupt your sleep.

  • Alcohol and sleep don't mix. While alcohol might make you feel sleepy, it can disrupt your sleep later in the night.

Remember, improving your sleep won't happen overnight, but by applying these science-backed methods, you will be on your way to better, more restful sleep.

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