5 science-backed ways to improve your sleep

Sleep is as important as diet and exercise. Discover five science-backed ways to improve sleep quality and reset your circadian rhythm naturally. (Image: Pexels)

• Good sleep is vital for health, impacting obesity, heart disease, and diabetes.
• Align sleep patterns with seasons and natural light for better rest
• Pre-bed routines, daytime exercise, and snuggling can improve sleep quality

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Many people think diet and exercise play an important role in staying healthy, but that’s not all. Sleep also plays a crucial role. When restless nights and morning fatigue become frequent, they adversely impact health, leading to obesity, heart disease, and type 2 diabetes.

Poor-quality and insufficient sleep is a widespread problem worldwide, affecting millions of people. While many turn to sleep medications to get restful sleep, simple modifications can help improve sleep quality. Here are five science-backed ways proven to work:

Also Read: Why good sleep is essential for a healthy mind: Top psychologist explains the science behind rest and resilience

Sleep in accordance with the seasons

It is easy to notice that you need less sleep in spring, and getting out of bed in the morning is not difficult. However, it’s not the same during dark, cold winter months, when your body needs more rest. This shift is due to seasonal changes, so it makes sense to align your sleep patterns with natural light and temperature variations.

Focus on quality rather than quantity

The amount of sleep you get matters, and it’s generally recommended to get between seven and nine hours. However, sleep quality matters just as much. If you wake up feeling grumpy and tired, the point is lost. To feel refreshed in the morning, it is essential to sleep well. To do this, sync your sleep schedule with your body’s natural circadian rhythm - the internal clock that controls when you feel awake or sleepy.

Create a pre-bed routine

A pre-bedtime routine is often underestimated, but it goes a long way in signalling to your mind that it’s time to unwind and rest. Creating a sleep-friendly environment, such as a cool, dark, and quiet room, helps, as does avoiding blue screens before bed and heavy meals or stimulants. You may include reading a book or journaling in your routine.

Exercise during the daytime

Moving your body during the day, especially in the morning, helps regulate your circadian rhythm and prepares you for sleep at night. Exercise boosts the effects of natural sleep hormones such as melatonin. However, timing matters, and it’s not advised to exercise too close to bedtime.

Also Read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Find a bedfellow and snuggle in

While most people now have their own bedrooms and private sleeping spaces, this wasn’t always the case. Historically, beds were shared with parents, siblings, and even friends. The warmth of sleeping next to someone and engaging in conversation before sleep helps the brain relax, thereby improving sleep. Thus, finding a bedfellow to snuggle with can be a good idea.