10 Scientifically Proven Ways to Improve Sleep Quality

How Improve Sleep

Poor sleep quality is a common issue affecting millions of adults. According to the CDC, around 30% of American adults report short sleep duration, getting less than 7 hours per night. Meanwhile, another 10-30% struggle with symptoms of insomnia and inadequate sleep on a regular basis. The stats reflect a global issue as well, with some studies suggesting inadequate sleep affects up to 45% of the worldwide population.

The impacts of poor sleep are wide-ranging. Not getting enough quality sleep has been linked with an increased risk of chronic diseases, mental health issues like depression and anxiety, obesity, decreased immunity, impaired cognitive function, and reduced productivity and performance. Research shows sleeping less than 7 hours per night also increases your risk of making errors or having an accident.

The goal of this article is to provide research-backed tips to improve your sleep quality naturally. With some small tweaks to your environment, habits, diet, and mindset, you can train your body and mind for deeper, more restorative sleep.

Let’s explore the most common causes of poor sleep as well as science-based strategies to sleep better and wake up feeling refreshed.

Main Causes of Poor Sleep Quality

There are several key factors that contribute to poor sleep quality:

Stress and anxiety are major causes of insomnia and fragmented sleep. When you feel overwhelmed or anxious, your body goes into fight-or-flight mode, releasing stress hormones like cortisol that make it hard to fall and stay asleep. Research shows that stress and worry are linked to taking longer to fall asleep, waking up frequently, and feeling unrested in the morning.

Underlying health conditions like sleep apnea, restless leg syndrome, asthma, and chronic pain can also degrade sleep quality. These conditions may cause repeated awakenings and prevent you from reaching deeper, more restorative stages of sleep. Getting an accurate diagnosis and treatment is key.

Poor sleep habits and environment are very common reasons for poor quality sleep. Examples include inconsistent bedtimes, exposure to screens before bed, uncomfortable mattresses, and disruptive ambient noise or light. Optimizing these factors leads to improved sleep for many people.

Optimize Your Sleep Environment

One of the most impactful ways to improve sleep quality is optimizing your sleep environment. Studies show that factors like temperature, noise, light levels, and clutter in the bedroom can majorly affect how well you sleep. By making simple changes to your sleep space, you can create an environment that promotes deep, uninterrupted sleep.

First, keep your bedroom as dark as possible. Exposure to light can suppress melatonin release and shift circadian rhythms. Blackout curtains, eye masks, or dimming lights can help reduce light. Also aim for a quiet space free of disruptive noises. Consider a white noise machine or earplugs if needed. In terms of temperature, most sleep experts recommend keeping the room around 65-68°F for optimal sleep.

It’s also key to remove electronic devices like TVs, computers, and smartphones from your sleep environment. The light and notifications can interfere with sleep. Finally, tidy up clutter and only use your bed for sleep and intimacy to strengthen the association between your bed and sleep.

Improve Your Sleep Hygiene

Sleep hygiene refers to habits and practices that can enhance your ability to fall asleep easily and get restorative sleep throughout the night. Here are some key tips for improving sleep hygiene:

• Stick to a regular sleep-wake schedule, including weekends. Going to bed and waking up at consistent times reinforces your body’s natural circadian rhythm and can promote better sleep.
• Avoid taking naps during the late afternoon or evening, as this can make it harder to fall asleep at night. Limit naps to 30 minutes and before 3 p.m.
• Limit your exposure to blue light from screens before bedtime. Blue light can suppress melatonin and delay your circadian rhythm. Avoid screens for 1-2 hours before bed.
• Avoid large meals, caffeine, and alcohol close to bedtime, as these can all interfere with sleep. It’s best to avoid caffeine after lunchtime

Manage Stress and Anxiety

Stress and anxiety are common culprits behind poor sleep quality. Racing thoughts and a restless mind can make it very difficult to fall asleep and stay asleep throughout the night. Here are some effective ways to reduce stress and anxiety before bed:

Practice relaxation techniques before bed like deep breathing, visualization, and meditation. Deep breathing triggers a relaxation response, while visualization and meditation help calm the mind. The Sleep Foundation recommends practicing these stress-relief strategies for at least 10 minutes before getting into bed. (1)

Keep a worry journal earlier in the day to jot down thoughts and concerns. Writing these down gets them out of your head so they are less likely to keep you up at night. Let go of the journal until the morning. (2)

Consider cognitive behavioral therapy (CBT) for insomnia if stress and anxiety are severe. CBT trains you to use techniques that reduce worrying thoughts and behaviors that interfere with sleep. It can be done with a therapist or through online programs. (3)

Be Physically Active During the Day

Research shows that getting regular physical activity during the day can promote deeper, more restorative sleep at night. One study found that aerobic exercise improves sleep quality and is effective for patients with insomnia. Exercise helps reduce stress and anxiety, increases sleep-promoting chemicals in the brain like serotonin, and makes it easier to fall asleep and reach deeper sleep stages.

However, the timing of your workout matters. Avoid vigorous exercise too close to your bedtime, as it can interfere with your ability to fall asleep. Finish workouts at least 2-3 hours before going to bed. Lower impact exercises like gentle yoga, stretching or walking are ideal closer to bedtime.

Regular yoga practice has been shown to improve overall sleep quality. Try a brief, gentle yoga or stretching session right before bed to help relax both your body and mind for sleep.

Follow a Sleep-Promoting Diet

What you eat during the day can have a big impact on the quality of your sleep at night. Here are some diet tweaks that can set you up for better rest:

Limit sugary foods and refined carbohydrates – Consuming too many simple carbs during the day can disrupt your blood sugar levels at night. Try to limit sweets, refined grains, and starches. Sleep Foundation

Eat foods rich in magnesium and antioxidants – Magnesium supports muscle relaxation and sleep, while antioxidants fight inflammation. Focus on leafy greens, nuts, seeds, fatty fish, beans, yogurt, berries, tart cherries.NCBI

Drink tart cherry juice before bed – Tart cherries are naturally high in melatonin. Studies show tart cherry juice can improve sleep duration and quality. Drink a glass 30 minutes before bed.John Hopkins Medicine

Optimize Your Sleeping Position

Research shows that sleeping on your side is the best position for overall spine alignment and reducing snoring and sleep apnea symptoms. Side sleeping allows your head, neck, and spine to rest in a relatively neutral position, avoiding the unnatural twisting or bending that can happen on your stomach or back.

One study found that side sleeping results in better ventilation and breathing compared to back sleeping. Sleeping on your side can also help reduce acid reflux and heartburn symptoms.

Back sleeping is one of the worst positions in terms of sleep apnea and snoring. When you lie on your back, your tongue and soft tissues can collapse into your airway. This obstructs breathing and causes snoring and sleep apnea in susceptible individuals.

To get proper spinal alignment while side sleeping, placing a pillow between your legs and using a fuller pillow to support your head and neck is recommended. You may need to experiment with different pillows and mattress firmness to find the optimal sleeping position for your body.

Overall, aim to sleep on your side instead of your back or stomach. Investing in supportive pillows and the right mattress can make side sleeping more comfortable all night long.

Establish a Soothing Pre-Bed Routine

Establishing a relaxing bedtime routine is crucial for winding down both your body and mind before sleep. Try incorporating some of these soothing activities into the hour before bed:

Take a warm bath – Soaking in a warm tub can help lower your body temperature, which promotes better sleep. Add Epsom salts or lavender oil for extra relaxation. (1)

Read a book or listen to calm music – Reading a print book or listening to soothing music without lyrics signals to your brain it’s time to unwind. (2)

Light yoga or stretching – Gentle yoga poses or stretching before bed can reduce muscle tension and anxiety. Try cat/cow, child’s pose, or lying twists. (3)

Meditation – Meditation and deep breathing practices can lower your heart rate and blood pressure to prep for sleep. Try a guided meditation or simple observing your breath. (2)

Supplementation Wisely

Taking certain supplements can help support healthy sleep habits when used appropriately. Two of the most commonly used sleep supplements are melatonin and magnesium.

Melatonin is a hormone that regulates the sleep-wake cycle. Taking a melatonin supplement a few hours before bedtime can help reset your internal clock if it’s fallen out of sync with your desired bedtime. Studies show that melatonin improves sleep quality and duration for certain conditions like jet lag, shift work, and insomnia (Rondanelli et al., 2011).

Magnesium is a mineral that plays a role in hundreds of biochemistry reactions in the body, including sleep. Magnesium helps the brain produce melatonin and binds to receptors in the body that induce sleepiness. Research indicates supplemental magnesium can improve sleep quality, especially in people with low magnesium levels (Sleep Foundation, 2023; Health, 2024).

While supplements can provide short-term sleep benefits, it’s best to avoid relying on sleep medication long-term if possible. Make sure to talk to your doctor about the proper dosage and timing when taking any new supplements.

Medical Disclaimer

The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this article is for general information purposes only and does not replace a consultation with your own doctor/health professional