How to Sleep Better at Night: 7 Science-Backed Tips

     

Sleep is essential for your health and well-being. It affects your mood, energy, productivity, and even your risk of developing certain diseases. However, many people struggle to get enough quality sleep every night. If you are one of them, you may wonder what you can do to improve your sleep habits and enjoy a more restful night.

Fortunately, there are some simple and effective strategies that can help you sleep better at night. These are based on scientific research and proven to work for many people. Here are seven science-backed tips to sleep better at night.

1. Stick to a regular sleep schedule

One of the best ways to sleep better at night is to follow a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends and holidays. This helps your body and brain to establish a natural sleep rhythm and regulate your circadian clock, which is the internal system that controls your sleep-wake cycle.

According to a study, people who have irregular sleep patterns tend to have lower sleep quality, more daytime sleepiness, and higher levels of stress hormones than those who have regular sleep patterns. Another study found that people who go to bed and wake up at consistent times have better cognitive performance and mood than those who vary their sleep times.

To stick to a regular sleep schedule, you should try to avoid staying up too late or sleeping in too much. You should also avoid napping during the day, especially in the afternoon or evening, as this can interfere with your night-time sleep. If you do need a nap, limit it to 20 minutes or less, and do it before 3 p.m.

2. Avoid caffeine, alcohol, and nicotine before bed

Caffeine, alcohol, and nicotine are stimulants that can keep you awake and disrupt your sleep quality. Caffeine is found in coffee, tea, energy drinks, chocolate, and some medications. It can stay in your system for up to six hours, so you should avoid consuming it in the late afternoon or evening. Caffeine can also cause you to urinate more frequently, which can interrupt your sleep.

Alcohol is a sedative that can make you feel sleepy at first, but it can also interfere with your sleep stages, especially the deep and REM sleep that are important for memory consolidation and emotional regulation. Alcohol can also cause you to snore, breathe irregularly, or have nightmares. Moreover, alcohol can dehydrate you and make you thirsty, which can also disrupt your sleep.

Nicotine is another stimulant that can keep you alert and make it harder to fall asleep. Nicotine can also reduce the amount and quality of your sleep, as it can cause you to wake up more often during the night. Nicotine withdrawal can also cause you to have restless sleep and unpleasant dreams. Therefore, you should avoid smoking or using other tobacco products before bed or during the night.

3. Create a comfortable and relaxing sleep environment

Your bedroom should be a place where you feel comfortable and relaxed. It should be free of noise, light, and temperature extremes that can disturb your sleep. You should also make sure that your mattress, pillow, sheets, and blankets are suitable for your preferences and needs.

To create a comfortable and relaxing sleep environment, you should:

• Keep your bedroom cool, dark, and quiet. You can use curtains, blinds, or shades to block out any external light, and earplugs, fans, or white noise machines to mask any unwanted noise. You can also adjust your thermostat to a temperature that is comfortable for you, usually between 60 and 67 degrees Fahrenheit.
• Make your bedroom cozy and inviting. You can use soft and breathable fabrics for your bedding, and choose colors and scents that are soothing and pleasant for you. You can also add some personal touches, such as photos, plants, or candles, to make your bedroom feel more like home.
• Keep your bedroom clean and clutter-free. You can organize your clothes, books, and other items in your bedroom, and put away any electronics, work materials, or other sources of stress. A clean and tidy bedroom can help you feel more calm and relaxed, and reduce any distractions that can keep you awake.

4. Have a relaxing bedtime routine

A relaxing bedtime routine can help you wind down and prepare your body and mind for sleep. It can also signal to your brain that it is time to sleep, and enhance your sleep quality and duration. A relaxing bedtime routine can include activities such as:

• Reading a book or listening to an audiobook. Reading or listening to something that is interesting but not too stimulating can help you relax and distract you from any worries or thoughts that may keep you awake. However, you should avoid reading or listening to anything that is too exciting, scary, or upsetting, as this can have the opposite effect.
• Listening to soothing music or sounds. Music or sounds that are slow, soft, and rhythmic can help you calm down and lower your heart rate, blood pressure, and stress levels. You can choose music or sounds that you like, such as classical, ambient, or nature sounds, and play them at a low volume.
• Doing some gentle stretches or yoga. Stretching or doing some yoga poses can help you release any tension or stiffness in your muscles and joints, and improve your blood circulation and flexibility. You can also focus on your breathing and posture, and feel the sensations in your body.
• Meditating or practicing mindfulness. Meditation or mindfulness can help you clear your mind and become more aware of the present moment. You can also use meditation or mindfulness to cultivate positive emotions, such as gratitude, compassion, or joy, and let go of any negative ones, such as anger, fear, or sadness.
• Writing in a journal or diary. Writing in a journal or diary can help you express your thoughts and feelings, and reflect on your day. You can also use writing to set your goals, plan your tasks, or record your dreams. Writing can also help you cope with any problems or challenges that you may face, and find solutions or strategies to overcome them.

5. Exercise regularly, but not too close to bedtime

Exercise is beneficial for your physical and mental health, and it can also improve your sleep quality and duration. Exercise can help you reduce stress, improve your mood, regulate your hormones, and strengthen your immune system. Exercise can also make you feel more tired and ready for sleep at night.

However, you should avoid exercising too close to bedtime, as this can have the opposite effect. Exercising too late can increase your body temperature, heart rate, and adrenaline levels, and make you feel more alert and energized. This can make it harder for you to fall asleep and stay asleep.

According to a study, the best time to exercise for optimal sleep is in the morning or afternoon, at least four hours before bedtime. Another study found that moderate-intensity aerobic exercise, such as walking, jogging, or cycling, can improve sleep quality and duration, especially for people with insomnia.

6. Avoid heavy meals, spicy foods, and fluids before bed

What you eat and drink before bed can also affect your sleep quality and duration. You should avoid eating or drinking anything that can cause indigestion, heartburn, or frequent urination, as these can disrupt your sleep and make you feel uncomfortable.

Some of the foods and drinks that you should avoid before bed are:

• Heavy meals. Eating too much or too late can make you feel bloated and full, and put pressure on your stomach and esophagus. This can cause acid reflux, which is a burning sensation in your chest or throat. Acid reflux can also worsen your sleep quality and increase your risk of developing esophageal cancer.
• Spicy foods. Eating spicy foods can also trigger acid reflux, as well as irritate your stomach and intestines. Spicy foods can also raise your body temperature and make you sweat, which can interfere with your thermoregulation and sleep quality.
• Fluids. Drinking too much water, juice, tea, or other fluids before bed can make you need to urinate more often during the night, which can interrupt your sleep and make you feel less rested. Fluids can also dilute your stomach acid and make it harder to digest your food.

To avoid these problems, you should eat a light and balanced meal for dinner, at least three hours before bedtime. You should also limit your fluid intake in the evening, and avoid drinking anything one hour before bed. If you do feel hungry or thirsty before bed, you can have a small snack or a glass of water, but not too much.

7. Limit your exposure to blue light in the evening

Blue light is a type of light that is emitted by the sun, as well as by electronic devices, such as smartphones, computers, TVs, and LED lights. Blue light has a short wavelength and a high energy level, which can stimulate your brain and keep you awake and alert.

Blue light can also suppress the production of melatonin, which is a hormone that regulates your sleep-wake cycle. Melatonin is normally released by your pineal gland in response to darkness, and it helps you feel sleepy and ready for bed. However, when you are exposed to blue light in the evening, your melatonin levels can drop, and your circadian rhythm can be disrupted.

According to a study, exposure to blue light in the evening can delay your melatonin onset by about 90 minutes, and reduce your sleep quality and duration by about 60 minutes. Another study found that exposure to blue light in the evening can impair your memory and learning abilities the next day.

To limit your exposure to blue light in the evening, you should:

• Avoid using electronic devices at least one hour before bed. You can also use apps or settings that filter out blue light from your screens, such as Night Shift, f.lux, or Twilight. However, these may not be enough to block all the blue light, so it is better to avoid using your devices altogether.
• Use dim or warm lighting in your bedroom. You can also use lamps, candles, or fairy lights to create a cozy and relaxing atmosphere. You should avoid using bright or fluorescent lights, as these can also emit blue light and keep you awake.
• Wear blue-light blocking glasses. These are glasses that have special lenses that block or reduce the amount of blue light that reaches your eyes. You can wear them in the evening when you are using your devices or watching TV, or when you are exposed to other sources of blue light. You can also wear them in the morning to help you adjust to the daylight and wake up more easily.

By following these seven science-backed tips, you can sleep better at night and enjoy the benefits of a good night’s sleep. You can also improve your overall health, well-being, and happiness. Remember, sleep is not a luxury, but a necessity. So, make it a priority and treat yourself to some quality sleep every night.