The Science of Sleep: 7 Ways to Rest Better at Night.
Getting quality sleep is essential for overall health, yet many people struggle with falling and staying asleep.
Science has uncovered several effective strategies to improve sleep quality and ensure you wake up refreshed. Here are seven evidence-backed ways to rest better at night.
Maintain a Consistent Sleep ScheduleGoing to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
Create a Relaxing Bedtime RoutineEngaging in calming activities like reading, meditating, or taking a warm bath before bed signals your body that it’s time to wind down, making sleep come more easily.
Optimize Your Sleep EnvironmentA dark, quiet, and cool bedroom promotes better sleep. Use blackout curtains, white noise machines, and comfortable bedding to create an ideal sleeping space.
Limit Blue Light Exposure Before BedThe blue light from phones, tablets, and TVs interferes with melatonin production, the hormone responsible for sleep. Avoid screens at least an hour before bedtime.
Watch Your Caffeine and Alcohol IntakeCaffeine can stay in your system for hours, making it harder to fall asleep, while alcohol disrupts deep sleep. Limit consumption, especially in the evening.
Get Regular ExercisePhysical activity helps regulate sleep patterns, but avoid intense workouts too close to bedtime, as they can be stimulating.
Manage Stress and AnxietyPracticing relaxation techniques like deep breathing, journaling, or mindfulness reduces stress levels, making it easier to drift into restful sleep.