How to Sleep Better : 6 Science-Backed Tips

Sleeping is a part of every human being’s daily routine, and yet it’s something that many struggles with. Tossing and turning for hours, and before you know it, it’s 3 am, and you need to wake up by sunrise for work. What happens then? You spend the next day feeling lethargic and groggy.

Lack of proper sleep can dwindle your motor and cognitive skills, affecting your weight, productivity, mental health, and much more. We at Sweet Island Dreams know exactly how crucial and precious a good night’s sleep is, which is why we have curated a list of some science-backed tips to help you sleep better. Let’s dive right in.

Science-Backed Ways to Get Better Sleep

Imagine this: you’ve consumed three cups of coffee, and yet you still feel exhausted before it’s even lunchtime. Does this sound familiar? Well, there are some simple changes you can make to your lifestyle and science-backed tips you can follow to get the much-needed eight hours of sleep. They are as listed below: 


get better sleep
get better sleep

1. Expose Yourself to Morning Light 

Our bodies have an internal clock that tells us when it’s time to sleep, and it’s known as the circadian rhythm. Light is an imperative factor that regulates your circadian rhythm, which explains why many face difficulties falling asleep in new timezones.  

Exposing yourself to bright light in the morning not only helps you get better sleep at night but it’s also known to help with depression and stress levels. The light your body gets in the morning resets your internal clock and reduces the time it takes for you to fall asleep.

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2. Adhere to a Proper Sleep Routine 

With the kind of busy schedules we lead, sleeping and waking up at a particular time might seem tough, but not adhering to a proper sleep routine disrupts the circadian rhythm. Your body is fond of routine and knows exactly when you’re alert or tired. When you wake up and go to bed at a particular time, your body gets used to it, allowing you to manage your sleep cycle well. Although it’s understandable to not stick to it during the weekends or holidays, taking care of it on most days will help you sleep a lot better.


3. Avoid Caffeine and Alcohol 

Did you know that the effects of caffeine can stay in your body for up to nine hours? While consuming caffeine might give you the energy you need during the day, it will probably make you suffer at night. Limit your caffeine intake at least six hours before going to bed, or else it will lower your sleep quality. Go for non-caffeinated options instead.

In order to ensure quality sleep, avoid alcohol before bedtime as well. Alcohol leads to fatigue the day after you consume it, and is also known to suppress melatonin production, gravely lowering the deep sleep your body requires. 


4. Let Your Body Cool Down 

A cooler environment is known to help you sleep better. Research suggests that the ideal temperature to fall asleep is between 60 to 70 degrees Fahrenheit. While you can moderate the temperature in your room as per your comfort, there are some ways you can get your body to cool down before bedtime.

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Wear light clothes and try taking a shower before bed, as it increases blood flow and removes body heat. This is also why it’s advised to avoid exercising before going to bed since it increases your body temperature.


5. Form a Pre-Bedtime Ritual 

If you’re worrying about work or other issues, your mind is occupied with plenty of stress and anxiety. You can’t be expected to sleep soundly in such situations, right? Hence, destressing before bed is important, and forming a pre-bedtime ritual helps in this case. Depending on your taste and hobbies, you could try various things, such as journaling, meditation, listening to soft music, reading, stretching, or even deep breathing exercises


6. Check Your Bedding 

Small things matter when it comes to sleeping better, and having the right type of bedding is one of those seemingly small yet pivotal factors. Since it impacts the quality of sleep you get, investing in a good mattress and pillows is worth it. Look for a breathable material that prevents overheating and helps your body stay cool.


How to Sleep Better - science explains
How to Sleep Better – science explains


Given how widespread the issue of lack of proper sleep is, researchers have spent years trying to come up with solutions to this problem. Fortunately for us, the science-backed tips to get better sleep are neither too complicated nor impossible to follow. Therefore, check your daily habits and see the positive changes you can make to get the uninterrupted sleep you very much deserve. 

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