6 simple tips for better sleep
A series of studies has suggested that sleeping pills do not necessarily produce a major improvement in sleep quality, while their effect on total sleep time may be modest.
In one study funded by the National Institutes of Health, patients who received sleeping medication fell asleep on average about twelve minutes sooner than patients who received a placebo. They slept, on average, about eleven minutes longer over the course of the night.
If sleeping pills are not the whole answer, what else can help? The following ideas were drawn from Dreamland: Adventures in the Strange Science of Sleep.
1. Exercise
People who are physically active during the day often report better sleep at night. In the research discussed in the book, people who exercised during the day reported better sleep quality than those who spent most of the day sitting.
2. Pay attention to your mattress
The quality and familiarity of your mattress can matter. When travelling, people may sleep better on a mattress that feels similar to the one they use at home.
3. Keep your sleeping environment cool
Research has linked a cooler sleeping environment with easier sleep onset and better sleep. Some studies have also examined body-cooling strategies before bed. As a practical guideline, many people find a bedroom temperature around 16–19°C (61–66°F) comfortable for sleep.
4. Reduce bright artificial light before bed
Bright light—especially blue-enriched light from screens—can signal daytime to the brain and delay the biological processes that prepare the body for sleep. Watching television, using a computer or viewing a bright tablet in bed may therefore make it harder to fall asleep for some people.
5. Avoid late caffeine and be cautious with alcohol
Drinking coffee in the evening can interfere with sleep. Alcohol may make some people feel sleepy initially, but it can fragment sleep later in the night as the body metabolises it.
6. Build a consistent bedtime routine
- Try to go to bed at roughly the same time each night.
- Reserve your bed mainly for sleep and intimacy.
- Dim the lights in your home about half an hour before bedtime.
Practical takeaway: regular movement, a comfortable bed, a cool and dark bedroom, less evening screen light, sensible caffeine and alcohol habits, and a consistent routine are simple places to start.