Home Sleep Wellness 8 Science-Backed Tips for Better Sleep

5 mins

27 April 2022

8 Science-Backed Tips for Better Sleep

It’s well-established that getting quality sleep is essential to our physical and mental health. Getting a good night’s sleep is just as important as a healthy diet and regular exercise. But despite its importance, over the past few decades, people’s sleep quality and quantity have declined with a troubling percentage of 33% among adults not getting enough proper sleep. Many are seeking the best tips for better sleep because poor sleep has immediate negative psychical and mental impacts on health

When was the last time you woke up feeling refreshed or energized to take on the day? Or, when did you fall asleep with ease? If you always feel tired daily and struggle to get a good night’s sleep, it might be time to reconsider your bedtime habits. In this guide, we’ll cover 8 science-backed tips for falling asleep, better sleep easier, and waking up well-rested.

For many people, trying to implement all these strategies can be challenging, especially for those with a busy schedule. Keep in mind that you can start with small changes and work your way up toward building healthier sleep habits. Read on!

An essential tip to getting better sleep is to make your bedroom a place conducive to comfort and relaxation. Too much light exposure can prevent proper sleep because it disrupts melatonin production. Although this might seem obvious, it is often overlooked and a factor contributing to difficulty falling asleep or staying asleep through the night.

Natural sunlight or bright light during the day helps keep your circadian cycle healthy, so it’s important that you get as much of this. The circadian cycle is your body’s natural clock and it regulates your sleep-wake cycle. It is also regulated by light exposure. In turn, getting as much daylight exposure during the daytime improves sleep quality and duration.

During the night, however, focus on avoiding light disruption when designing your sleep environment. Excess light exposure can throw off your sleep and circadian cycle. Using a sleep mask or blackout curtains can block out light and prevent sleep disturbance.

Cultivating peace and quiet when approaching bedtime plays a pivotal role in getting better sleep. You can achieve this by keeping noises to a minimum. Undoubtedly, a noisy room can make it harder for you to sleep. According to a study, environmental noises associated with sleep disturbances can have negative health consequences such as tiredness, mood swings, and the like.

If you cannot eliminate nearby sources of noise, consider drawing them out with an electric fan or white noise. Using earphones and listening to relaxing playlists is another option to stop loud noise from disrupting your sleep.

You wouldn’t want your bedroom temperature to limit you from getting better sleep. As much as possible, you’ll want it to be at just the right temperature.

Surprisingly, a study found out that bedroom temperature affects sleep quality more than noise. Other studies suggest that increased bedroom temperature can also increase wakefulness.

The ideal bedroom temperature can vary from person to person, but most people find it ideal to sleep in a cool round that is about 70°F (21°C).

Apart from curating a relaxing bedroom ambience, your bed quality can also help in getting better sleep. A study proved that poor bedding quality can lead to increased lower back pain, shoulder pain, and spine stiffness.

Conversely, good bedding improves sleep quality. The right mattress and bedding you choose should ensure your spine gets supported properly to avoid aches and pains. They should also be comfortable during sleep.

Caffeinated drinks including coffee, tea, and carbonated drinks, are among the most popular beverages across the world. You might be tempted to drink caffeine to get a jolt of energy and overcome daytime sleepiness, but this approach is not ideal when you’re preparing to sleep. It seems obvious, but some people, unfortunately, have a habit of doing this.

Caffeine stimulates your nervous system and can stop your body from relaxing at night. In one study, consuming caffeine up to 6 hours before bed can significantly worsen sleep quality.

Another study found that alcohol negatively affects sleep patterns and increases the symptoms of sleep apnea. Avoid this by not consuming caffeine and alcohol a few hours before sleeping, especially if you have trouble falling asleep. Instead, get your caffeine fix as early as possible with 9:30 AM to 11:30 PM being the ideal window.

Going to bed and waking up at the same time every day is one of the best ways to reinforce your body’s natural sleep-wake cycle. On the contrary, irregular sleep patterns can alter the signals of your brain for sleep.

If you want to make sure you get the recommended amount of sleep every night (7 to 9 hours), then you need to incorporate it into your daily schedule. Consider your fixed waking up time, work backwards, and identify a target bedtime.

While short naps are beneficial, long and irregular napping can hamper your ability to get better sleep. According to a study, sleeping in the daytime can confuse your body clock and may make it difficult to sleep at night. To sleep better at night, take caution with naps. The best time to nap is shortly after lunch in the afternoon and the best duration is around 20 minutes.

A relaxing bath or shower before bedtime is another popular method for sleeping better. It is highly effective with studies indicating it improves overall sleep quality and the ability to fall asleep faster, especially among older people. Taking baths also helps you feel more refreshed and comfortable as you’re getting ready for bed.

Getting quality sleep plays a key role in your overall health. If you want to reap the advantages of optimal well-being, make sleep a top priority. Consistently practicing these tips will ultimately lead to better sleep and other benefits for your body.

More from Sunrise by Emma

While we've listen a few tips on how you can sleep better, we've still got tons of advice on how you can get amazing sleep quality each night. At Sunrise by Emma, we've got articles on sleep health and sleep wellness that are verified by Emma Sleep Experts aimed towards helping everyone get enough rest each night and informed about all things sleep. You can also head on over to Emma UK for sleep items that would do wonders for your sleep!

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Sleep Meditation: Secret to Better Sleep

Have you ever experienced trouble in falling asleep?  You close your eyes but your mind keeps spinning so you cannot fall asleep? Well, sometimes our minds just won’t stop bothering us – and that’s where meditation can help. To fall asleep, our body and mind need to calm down and relax. Sounds simple, right? However, many people find this utterly difficult to do. Meditation, as a relaxation technique, may help you to quiet your body and mind while enhancing inner peace and balance. This is especially useful when you start focusing on worrisome thoughts at night in bed a time when you are not as easily distracted by other things as during the day.

Sleep Meditation: Secret to Better Sleep

Have you ever experienced trouble in falling asleep?  You close your eyes but your mind keeps spinning so you cannot fall asleep? Well, sometimes our minds just won’t stop bothering us – and that’s where meditation can help. To fall asleep, our body and mind need to calm down and relax. Sounds simple, right? However, many people find this utterly difficult to do. Meditation, as a relaxation technique, may help you to quiet your body and mind while enhancing inner peace and balance. This is especially useful when you start focusing on worrisome thoughts at night in bed a time when you are not as easily distracted by other things as during the day.

The Role of Technology in Helping and Hurting Your Sleep

We’ve all heard claims of how technology has interfered with our ability to sleep well. Many say that the light from the screens hurt our ability to sleep quickly and deeply, while others say that the distraction that technology frequently creates hurts sleep quality. While some of these claims are true, simply saying that tech is bad for sleep is false! After all, technology encompasses so many different devices than the typical laptop or phone. Other technologies out there exist that are created to facilitate better sleep!

The Role of Technology in Helping and Hurting Your Sleep

We’ve all heard claims of how technology has interfered with our ability to sleep well. Many say that the light from the screens hurt our ability to sleep quickly and deeply, while others say that the distraction that technology frequently creates hurts sleep quality. While some of these claims are true, simply saying that tech is bad for sleep is false! After all, technology encompasses so many different devices than the typical laptop or phone. Other technologies out there exist that are created to facilitate better sleep!

What are the Symptoms of Sleep Deprivation?

Sleep plays an essential role in keeping our body and mind healthy and recharged. Without enough hours of sleep, you’ll start feeling the symptoms and effects of sleep deprivation. Sleep deprivation is a condition caused by inadequate quantity and quality of sleep. This condition is common among teens and adults. According to the National Health Service (NHS), teenagers (ages 13-18) need at least eight to 10 hours of sleep. Meanwhile, adults (ages 19-60 years) need six to nine hours of sleep per night. But various studies have revealed that around 33% of teens and 63% of adults in the UK are not getting enough sleep, which could lead to many health problems if not treated or resolved right. It’s important for people to realise how important sleep is for their physical and mental health. Treating sleep deprivation early on can help you live a healthier life and become more productive in the day. 

What are the Symptoms of Sleep Deprivation?

Sleep plays an essential role in keeping our body and mind healthy and recharged. Without enough hours of sleep, you’ll start feeling the symptoms and effects of sleep deprivation. Sleep deprivation is a condition caused by inadequate quantity and quality of sleep. This condition is common among teens and adults. According to the National Health Service (NHS), teenagers (ages 13-18) need at least eight to 10 hours of sleep. Meanwhile, adults (ages 19-60 years) need six to nine hours of sleep per night. But various studies have revealed that around 33% of teens and 63% of adults in the UK are not getting enough sleep, which could lead to many health problems if not treated or resolved right. It’s important for people to realise how important sleep is for their physical and mental health. Treating sleep deprivation early on can help you live a healthier life and become more productive in the day. 

Emma Original Mattress

Among all of their offerings, the Emma Original Mattress has received distinct recognition across Europe. In the UK, it’s one of the best-selling mattresses having been recommended by reputable publications such as The Independent, Good Housekeeping, and more.

Emma Original Mattress

Among all of their offerings, the Emma Original Mattress has received distinct recognition across Europe. In the UK, it’s one of the best-selling mattresses having been recommended by reputable publications such as The Independent, Good Housekeeping, and more.