Sleep problems are inherently complex, and there’s no one-size-fits-all solution.
But we’ve consulted the research and pulled together the 6 science-backed tips that cut through the clutter to help almost everyone get a better night’s sleep.
01. Beds are for sleep + sex only
Using your bedroom for anything other than sleep and sex weakens your brain’s association between your bed and sleep, making it more difficult to fall asleep².
02. Focus on the present
Focus on nothing other than falling asleep and your breathing. When you notice your mind has wandered away, simply guide it back to your breath, every time.
When you focus on the act of breathing, your parasympathetic nervous system is engaged — lowering your heart rate, blood pressure, and muscle tension³⁴.
03. Have a fixed wake-up time
Waking up at the same time every morning helps you sleep better at night.
Waking up at the same time every morning means your sleep drive will gradually build throughout the day, making you feel ready to sleep by bedtime⁵.
04. Create a wind-down ritual
30 minutes before bedtime, put the screens away and spend that time doing things that make you feel relaxed.
Relaxing activities lower cortisol (stress hormone) levels and help induce sleep⁶.
Over time, this repeatable wind-down ritual will trigger sleepiness before you even hop under the covers.
05. Don’t drink alcohol at night
Drinking alcohol has been linked to poor sleep quality and duration⁶.
While it might help you fall asleep faster⁷, it won’t give your body the deep sleep it needs to rest and recover.
Routine evening drinking can build tolerance, meaning you’ll need to drink more to experience the same sedative effects⁸.
06. Avoid quick fixes
Prescription medications, melatonin supplements, and sleep aids with ingredients you can’t even pronounce may be required by some — but they shouldn’t be a starting point.
Sure, they might help us fall asleep quickly, but more often than not, they’re treating a symptom, not the cause*.
References:
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Epstein, L, & Mardon, S 2006, The Harvard Medical School Guide to a Good Night's Sleep, McGraw-Hill Education, London.
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Brunborg, GS et al. 2011, Journal of Sleep Research, vol. 20, no. 4, pp. 569–575.
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Black, DS et al. 2015, JAMA Intern Med, vol. 1, no. 4, pp. 494–501.
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Sharma, P et al. 2015, Advances In Mind-Body Medicine, vol. 29, no.1, pp. 18–25.
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The Drive to Sleep and our Internal Clock, Division of Sleep Medicine, Harvard Medical School, 2007.
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Park, SY et al. 2015, Korean Journal of Family Medicine, vol. 36, no. 6, pp. 294–299.
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Pietilä, J et al. 2018, JMIR Mental Health, vol. 5, no. 1.
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NIH – Mechanisms of Alcohol Tolerance, University of Virginia School of Medicine, 2018.
