To improve sleep quality, consider adopting the following evidence-based strategies:
Consistent Sleep Schedule
- Go to bed and wake up at the same time every day, including weekends, to regulate your body's circadian rhythm and improve sleep quality
Sleep Environment
- Keep your bedroom cool (around 65 to 68°F), quiet, and dark to create an optimal sleeping environment
- Invest in a comfortable mattress and bedding
- Reserve your bed for sleep and sex only, avoiding work or screen time in bed
Light Exposure
- Get at least 30 minutes of natural light exposure early in the day to help set your internal clock
- Reduce blue light exposure from screens at least an hour before bedtime by using blue light filters or avoiding electronic devices
Pre-Sleep Routine
- Establish relaxing bedtime rituals such as reading, listening to calming music, taking a warm bath, or practicing relaxation exercises like deep breathing or mindfulness meditation
- Avoid stimulating activities and bright lights if you wake during the night
Lifestyle and Diet
- Exercise regularly but avoid vigorous exercise within 4 hours of bedtime; morning or early afternoon workouts are best
- Avoid caffeine, nicotine, and alcohol at least 4 to 6 hours before bedtime as they disrupt sleep quality
- Avoid heavy meals close to bedtime; a light snack is preferable if hungry
- Eating high-fiber, low-saturated fat foods and reducing refined carbohydrates can also improve sleep quality
Napping
- Limit naps to about 20 minutes and avoid napping late in the day to prevent interference with nighttime sleep
Supplements
- Melatonin supplements may help some people fall asleep faster, but consult a healthcare professional before use, especially for children
Behavioral Tips
- Only go to bed when sleepy and get up if unable to sleep within 20 minutes to avoid associating the bed with wakefulness
- Use cognitive behavioral therapy for insomnia (CBT-I) techniques if sleep problems persist, as these are considered the gold-standard treatment
Implementing these strategies gradually, focusing on one or two changes at a time, can lead to sustained improvements in sleep quality
