Everyone experiences a bad night’s sleep from time to time. This is completely normal and usually harmless. However, in the long run, poor sleep reduces the quality of life, while good sleep improves it. Quality rest contributes to emotional balance, enhances memory, and improves cognitive abilities. It also restores the musculoskeletal system, heart, and immune system. There are several simple ways to improve the quality of your sleep
If you suffer from a sleep disorder, such as chronic insomnia or sleep apnea, consult a doctor first.
Bedtime alarm
The most obvious, yet no less useful, tip is to always go to bed and wake up at the same time. It doesn’t matter if it’s a weekday or the weekend, or whether you slept well or poorly the night before — the key is consistency. The brain is a creature of habit. The 24-hour internal clock that governs brain activity relies on regularity and feels most comfortable, especially when managing the sleep-wake cycle.
Many people use an alarm to wake up. Try setting an alarm that reminds you it’s time to go to bed. Ideally, you should only need an alarm in the evening, and in the morning, wake up naturally.
Close the blinds
It’s better to sleep in darkness, something we often forget in our constantly illuminated world. LED lamps, TVs, and smartphones are everywhere — people need light to live. But they also require darkness, especially in the evening, to produce melatonin, the hormone that helps regulate a healthy sleep cycle.
In the last hour before bed, it’s best to stay away from screens and dim the lights in the room. The effect: you’ll become much sleepier. Blackout curtains, heavy drapes, or a sleep mask can help increase melatonin production when you need it most. By the way, blue light filters on screens help only slightly. It was once thought they reduced the stimulating effect of light, but it turns out the brain’s brightness-sensitive cells also respond to green, blue, and even red light. Therefore, it’s best to avoid any bright light before bedtime.
On the other hand, a very bright light in the morning helps you wake up and reset your internal clock. Sunlight is best for this. Bright indoor lighting can reach only a few hundred lux, while sunlight on a clear day measures tens of thousands of lux. We don’t notice this huge difference because our vision works across a wide range of brightness levels. However, this difference does affect our internal clock. So, it’s best to get outside in the morning, or at least have breakfast by a window. Some people are more sensitive to light than others, so choose what works best for you.
Routine is key
A packed schedule, busy days, and late-night tasks… Then we collapse into bed, turn off the light, and expect to fall asleep — but that’s not how it works. Falling asleep isn’t like flipping a switch. The physiological process is more like a smooth landing. It takes time. In the last hour or half-hour before bed, avoid any active tasks. Put away flashing and buzzing devices. As bedtime approaches, limit social interactions and avoid reading the news. Instead, engage in something relaxing.
A morning routine can also help you get out of bed. Light activity, exercises, or yoga can kickstart your body. Social interactions will help switch your internal clock to wakefulness.
Cool down
Your brain and body need to lower their temperature by about one degree Celsius to fall asleep. This powerful signal tells your brain it’s time to rest. That’s why it’s easier to fall asleep in a slightly cool room than in a warm one. Modern sleep science recommends a bedroom temperature of 13-18 °C (55-65 °F). This is noticeably cooler than the typical room temperature, so turn down the thermostat or use air conditioning in the evening to cool the room.
Cool air also has the benefit of preventing the respiratory system from drying out, reducing the risk of catching a cold. Interestingly, taking a warm shower before bed can also lower body temperature. The warm water causes blood vessels to dilate, allowing body heat to dissipate through the skin.
Silence, please
Acoustic disturbances like traffic noise, footsteps in the hallway, or a partner’s snoring reduce sleep quality. Well-fitted earplugs can help provide peace and quiet. However, not everyone sleeps well in complete silence; some people prefer “white noise.” You can find white noise in apps or on YouTube. Sleep researchers confirm its sleep-inducing effect, though exactly how it works is not fully understood. It is thought to focus attention and mask background noise.
Be careful with stimulants
Alcohol is a depressant, while caffeine is a stimulant. Unsurprisingly, both negatively affect healthy sleep. Complete abstinence isn’t necessary, but a good rule of thumb is to avoid caffeinated drinks like tea, coffee, and cola in the afternoon and evening, and not go to bed while intoxicated.
Can’t sleep? Get up
Don’t lie in bed too long without sleeping. The “25-minute rule” is a good guide: if you’ve been in bed for 25 minutes without falling asleep or wake up and can’t get back to sleep, you should get up and do something else, scientists advise. The reason: the brain is associative. If it starts associating lying in bed with wakefulness, it’s important to break that association. Get up, engage in a different activity, and return to bed only when you feel sleepy.
Incidentally, your bed itself doesn’t play as big a role as some mattress and pillow manufacturers might suggest. Your body adapts well to different mattresses or pillows, even if they’re firm. Only those who regularly experience discomfort upon waking, such as neck pain or numbness, should consider trying something new. If you’re sleeping well and feeling comfortable, leave things as they are.
