These Science-Backed Tips Will Help Improve Your Sleep

soundly sleeping

For the consistently weary, life can seem to be akin to trudging through cotton wool. You wake up, rub the sleep out of your eyes, then drag yourself for your routine morning cup of vile instant coffee, hoping that the caffeine will jolt you back into the waking world. Alas, although you have tried this on numerous occasions, it always ends in the same result…a realization that no matter what you do, you will never be able to be normal again. 

However, if you feel like this and are reaching the stages of despair, fear not because there are loads of things you can try that should reverse these effects and help you awake refreshed and raring for the day ahead.

Avoid Caffeine And Nicotine Close To Bedtime

This is the most obvious first tip and one that almost everyone can agree on works. Nevertheless, although most people agree that a double espresso before bed is a bad idea, not everyone follows this advice. Unfortunately, it is one of the many valid sleep solutions that have proven to be effective time and time again, but it is often ignored for the sake of other reasons. So, if you are serious about your slumber, it is important, ney, critical to turn off your espresso machine and substitute your nightly coffee for a warm milk or caffeine-free cup of tea.

Create A Consistent Sleep/Wake Schedule

Our bodies thrive off a structure, and following a schedule can help sync our internal clocks, which in turn will boost the quality of rest we get. To start making your regular schedule, choose an ideal bedtime and wake-up time you plan to stick with as much as possible – even on days off or weekends. This helps keep your body’s natural rhythm in check, so it becomes easier to drift off at night and rise in the mornings. It’s ok to afford the occasional slip-up here and there, but consistency is key for this step to work.

Make Sure Your Bedroom Is Dark, Quiet, And Cool

If you speak with most scientists in the field of sleep, they will tell you that light, sound, and temperature are the three most impart aspects you need to adjust to drift off at night. 


Exposure to light, particularly blue light, can hinder melatonin production, a hormone responsible for regulating sleep-wake cycles. This indicates that even minimal light in your bedroom can interfere with your sleep. To establish a darker sleep setting, ponder investing in blackout drapes or blinds or using a sleep mask.

sleep on the couch


Regardless of whether you’re a light sleeper or not, noise may still interrupt your sleep, causing you to wake up fatigued. To diminish noise levels, consider employing earplugs, a white noise device, or a fan for calming ambient sounds.


Your body temperature naturally decreases as you enter sleep, so maintaining a cool bedroom can assist in this progression. The optimal sleep temperature ranges between 60 and 67 degrees Fahrenheit. If your room is prone to overheating, think about using a fan or air conditioning to regulate the temperature.


Though sleep may seem elusive, it is relatively easy to attain once one has the correct information. Hopefully, the ideas presented here will give you a head start in achieving what you so desire and allow you to sleep soundly and rise rested!