8 Science backed Strategies and Top Tips for a Good Night's Sleep

Check out the ultimate guide to transform your sleep routine with easy lifestyle choices

Syeda Zahra Furqan

February 01, 2024

Photo: 8 Science-backed Strategies for a Better Nights Sleep — Photo: 8 Science-backed Strategies for a Better Night's Sleep

While sleep is simply considered ‘down-time’ by many people to unwind and relax, it actually serves a much greater purpose.

According to the research conducted by Dr. Maiken Nedergaard, who studies sleep at the University of Rochester, a good sleep cycle adds to the betterment of cognitive function as well as facilitates various biological processes.

Unfortunately, the fast-paced modern lifestyle has taken away the privilege to get a good night’s sleep from humankind. Nonetheless, researchers have come up with several proven ways to improve sleep quality.

If you are someone struggling with maintaining a good sleep cycle, adopt the following lifestyle changes.

Enable a sleep-friendly environment

To get a distraction-less sleep, lower the room’s temperature, put your phone on silent, and switch off the lights.

Limit screen time in the evening

The prolonged use of smartphones, tablets, or a desktop later in the day causes loss of sleep, so limit it.

Refrain from eating/ drinking before sleep

Having large meals or drinking alcohol right before bedtime facilitates non-restorative sleep, which is when you wake up feeling tired from sleep.

Avoid taking nicotine/ caffeine before bedtime

Nicotine and caffeine are strong stimulants that can easily keep you awake for about 6-8 hours.

Exercise regularly

Following a regular fitness routine keeps the mind and body stress-free and thus improves overall sleep quality. However, exercising close to bedtime works counterintuitively.

Adopt a consistent sleep schedule

Sleeping and getting up at the same time every day improves sleep quality and mood.

Follow a pre-sleep routine

Clearing up your mind before going to bed also improves the chances of a restorative sleep. Some common practices include reading a book, listening to sleep music, visualization, meditation, and journaling.