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Tips for Better Sleep

6 Science-Backed Tips for Better Sleep

Do you ever feel like you’re just dragging yourself through the day? You are not alone! It is estimated that up to 70 million adults in the US struggle with a sleep disorder.

Sleep deprivation can make you feel foggy, sluggish, and unable to function at your best. It can be hard to concentrate, and you may find yourself feeling irritable and short-tempered. 

But don’t worry. In this article, you will learn practical and effective tips for better sleep and improving your overall health and well-being. Also, you will have an insight into some foods that can help promote better sleep.

Let’s get started!

Tips for Better Sleep

Science-Backed Tips for Better Sleep

1. Maintain Regularity

Your brain has its built-in clock that helps you know when to sleep and when to wake up. This clock is called the circadian rhythm. It expects things to be done at specific times each day. 

It’s influenced by things outside your body, like sunlight. When you see sunlight in the morning, it helps your internal clockwork better, making you feel awake during the day and sleepy at night.

Keeping a consistent sleep schedule is important. It means going to bed and waking up at the same time every day, even on weekends. This helps your body get used to a routine, which makes it easier to fall asleep and stay asleep.

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2. Temperature

Your sleep is affected by temperature. Your bodies need to cool down a bit to fall asleep and stay asleep. Your core temperature should drop by about one degree Celsius, roughly two to three degrees Fahrenheit. 

That’s why a cool room is usually better for sleep than a warm one. The best temperature for sleep is around 65 degrees Fahrenheit or a little over 18 degrees Celsius. It might feel a bit chilly at first, but science says this temperature is perfect for getting good sleep

3. Darkness

In the evenings, you’re often surrounded by bright lights from screens, which can mess with your sleep. These lights stop your body from making enough melatonin, a hormone that helps you sleep.

 So, avoiding screens for about an hour before bed is a good idea. Use an eye mask or blackout curtains to block out even more light if possible. The darker it is, the better your body can make melatonin and prepare you for sleep.

4. Walk it Out

The next piece of advice is to “walk it out.” It’s not helpful to stay in bed awake for long periods. Getting out of bed after 20-30 minutes of unsuccessful sleep attempts is reasonable.

This is because the brain forms associations and it has been learned that the bed is associated with wakefulness.

 You can break that association by leaving the bed and doing something else. Only return to bed when you feel sleepy again. Over time, your brain will relearn that the bed is a place for restful and consistent sleep.

5. Ditch Caffeine And Alcohol 

Caffeine and alcohol both mess up your sleep, even though they seem to do opposite things. Caffeine, like in coffee or tea, keeps you awake by blocking signals that make you feel sleepy. 

Even if you have just a little caffeine in the afternoon, it can steal some of your sleep time and make it hard to fall asleep for hours. 

Alcohol, on the other hand, makes you feel sleepy at first because it slows down your brain. But it tricks you into thinking you’ll sleep better. 

Alcohol disrupts REM sleep, a crucial stage for memory and emotional processing. Even a single drink before bed can significantly reduce REM sleep by up to 20%, leaving you feeling unrested despite falling asleep quickly.

6. Unwind And Relax

Developing a wind-down routine is essential in the modern world. Often, you expect to be able to jump into bed, turn off the light, and instantly fall asleep. 

However, the reality is that sleep doesn’t work like a light switch for most people. It takes time for your brain to descend into a state of restful sleep gradually.

In the last 20 to 60 minutes before bedtime, it’s crucial to disengage from screens and stimulating activities. 

Instead, focus on relaxing activities that work for you. This could involve reading a book, practicing deep breathing exercises, taking a warm bath, or listening to calming music. Once you’ve discovered what helps you unwind, make it a consistent part of your nightly routine. 

Wrap Up

By incorporating these Tips for Better Sleep into your routine, you can improve your sleep quality. Remember, consistency is key! The more you stick to these strategies, the easier it will become to fall asleep and stay asleep throughout the night. 

With better sleep, you’ll be on your way to improved overall health and well-being.

Diet For Better Sleep

Tips for Better Sleep

Want to know how to sleep better at night naturally? Check out these foods and drinks with science on their side:


High in healthy fats, fiber, and antioxidants, almonds might help you sleep better. They may even contain melatonin, a hormone that regulates sleep cycles.


This classic dinner protein contains tryptophan, an amino acid your body converts to melatonin. Enjoy some turkey before bed for a potential sleep boost.

Chamomile Tea

This tea’s apigenin content might directly target sleep mechanisms and help you fall asleep more easily.


These brain-shaped nuts provide omega-3s and melatonin, which promotes improved sleep quality.

Passionflower Tea

Passionflower tea’s flavonoids might help you relax and fall asleep more easily.


These low-calorie fruits are packed with antioxidants and serotonin, a brain chemical that can help regulate sleep.

Tart Cherry Juice

Naturally high in melatonin, tart cherry juice could promote sleepiness and ease insomnia symptoms.

Fatty Fish

Salmon and other fatty fish are great for your heart and brain. Their omega-3s and vitamin D might also contribute to better sleep.


What is the 10 3 2 1 0 rule for sleep?

The 10-3-2-1-0 rule is a bedtime routine to improve sleep quality. Avoid caffeine for 10 hours, food/alcohol for 3 hours, work 2 hours, and screens 1 hour before bed. Aim for no snoozing in the morning.

How can I sleep deeper?

A consistent sleep schedule & cool, quiet bedroom will help you enter deep sleep cycles.

How can I sleep naturally?

A relaxing routine (bath, reading) before bed + ditching screens for an hour beforehand promotes natural sleep.

How do I stop feeling sleepy fast?

Power nap (20 minutes) or get moving with a brisk walk to boost energy and fight off sleepiness quickly.

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