Struggling to get some quality shut-eye?
Getting quality sleep can feel like an elusive dream, but science has some solid advice to help you drift off faster and wake up refreshed. Here are five research-backed tips to improve your shut-eye, with no snake oil involved.
1. Keep it cool
Your bedroom’s temperature plays a big role in sleep quality. Studies suggest the optimal range is around 18°C because a cooler room helps your body temperature drop, signalling that it’s time to sleep. Too warm? You might find yourself tossing, turning, and sweating like it’s mid-July.
2. Limit blue light exposure before bed
Scrolling through your phone at midnight isn’t doing you any favours. Research has shown that blue light from screens suppresses melatonin production, making it harder to fall asleep. Try switching to warm light, using blue-light-blocking glasses, or-brace yourself-putting your phone down an hour before bed.
3. Stick to a consistent sleep schedule
Your body loves routine, even if your weekend self disagrees. Going to bed and waking up at the same time every day helps regulate your circadian rhythm, making it easier to fall asleep and wake up refreshed. Yes, even on Sundays.
4. Cut caffeine at least six hours before bedtime
That post-dinner espresso might be the reason you’re counting sheep until 2 AM. Research shows that caffeine can stay in your system for up to six hours, affecting sleep quality and duration. If you need a warm drink in the evening, opt for herbal tea instead.
5. Try relaxation techniques
Stress is the enemy of good sleep. Techniques like meditation, deep breathing, and progressive muscle relaxation have been scientifically proven to help people fall asleep faster and improve sleep quality . Bonus: these techniques also lower stress levels in general-win-win!
Want to wake up feeling truly rested? Give these tips a try and let science work its magic. Sweet dreams!
