5 science-backed secrets for better sleep

Cooling blankets, screen time, and more.

What are the benefits of good sleep?
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The laundry list includes a strong immune system, reduced risk of chronic disease, less stress, and better memory.

Something that prompts better sleep is sleep hygiene.

But what is sleep hygiene? It’s not just showering before bed.

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Sleep hygiene is another way to say “healthy sleep habits.”

Here are 5 shortcuts to better sleep hygiene
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Studies suggest exercising during the day helps people sleep longer and deeper.

4. A relaxing bedtime routine
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Keep a regular sleep schedule and get in the habit of engaging in a relaxing routine before bed.

Studies suggest warm baths and meditation can help people fall asleep faster and get higher-quality sleep.

3. Avoid caffeine and alcohol

Within reason, of course.

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Caffeine affects people differently, but on average it’s shown to have negative effects on sleep, including falling asleep and total sleep time.

And if you’ve ever fallen soundly asleep after a few too many and woken up feeling like you didn’t sleep at all, it’s because more than a little alcohol can decrease REM sleep.

2. Avoid blue light
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Blue light essentially tricks your circadian clock into thinking it’s daytime.

And it isn’t just TV, phone, and computer screens: There’s blue light in an LED or energy-efficient bulb you might turn on in the bathroom.

Try to avoid any bright lights an hour before bed.

1. Keep your cool
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When we sleep, our body temperature drops as our body slows down. This means cool rooms can help to speed up the process.

Instead of cranking up the AC, you can consider a cooling blanket: These use cooling materials, resulting in more sustainable temperature control.

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