Richa Madaan

Richa Madaan

9 Science-Backed Tips for Getting a Good Night’s Sleep

  Jan 19, 2024
Reviewed by Ravinder Kaur

Ah, sleep. That glorious state of unconsciousness where our bodies recharge and our minds wander through fantastical dreams. 

But for many of us, achieving that restful slumber feels like chasing a rogue butterfly: always just out of reach.

If you’re one of the millions tossing and turning every night, don’t despair! There is hope. 

By embracing some science-backed tips into your routine, you can finally unlock the door to a good night’s sleep and wake up feeling refreshed and ready to tackle the day.

  1. Embrace the Power of Routine: Our bodies thrive on predictability and establishing a regular sleep schedule even on weekends helps regulate your internal clock (circadian rhythm) and signals to your body that it’s time to wind down.

    Aim for the same bedtime and wake-up time each day even if it’s just within a 30-minute window.

    This technique will also reduce your stress which leads to better mental health and you have more time to relax and calm. 

  2. Craft a Calming Pre-Sleep Ritual: Overthinking often visits us during our bedtime and we try to distract our mind by using mobile phones or scrolling social media.  

    But that’s not how it should be done. Keep in mind that the hour before bed should be a sanctuary for relaxation. 

    Ditch the screens – the blue light emitted by electronic devices disrupts melatonin production, the sleep hormone. 

    Opt instead for activities that promote calmness like reading a book, taking a warm bath, or practicing gentle yoga.

  3. Transform Your Bedroom into a Sleep Oasis: Do You know that factors like nutrition and lifestyle play a huge role in our sleep quality?

    All you need to do to make small changes to your bed and its surroundings e.g. you can make your bedroom a haven for nighttime, cool, dark, and quiet to help you fall asleep quicker and stay asleep longer.For this, you can invest in blackout curtains, earplugs, or a white noise machine to block out any distractions. 

    Keep the temperature on the cooler side around 60-67°F as this helps your body naturally prepare for slumbering.
    Sleep Disorder Stats in the United States
  4. Move Your Body, but Strategically: Regular exercise is fantastic for overall health and better nap quality. 

    However, avoid strenuous workouts too close to bedtime as they can energize you instead of winding you down. 

    Opt for moderate exercise earlier in the day and stick to calming activities like stretching or light yoga in the evening.

  5. Befriend the Bedroom Banishers: Certain substances and habits can sabotage your sleep efforts.

    Avoid caffeine and alcohol especially in the evening as they can disrupt snooze patterns. 

    Nicotine is another nap thief so quitting smoking is a win-win for your health and night routine.

  6. Make Mealtimes Matter: You must have heard that what and when you eat can significantly impact your bedtime routine.

    Therefore, you must avoid heavy meals and sugary snacks close to lights out as they can lead to indigestion and discomfort. 

    Opt for a light, healthy dinner at least two hours before bed.

  7. Tame the Tech Tiger: Technology may be ubiquitous but it’s not exactly sleep-friendly.

    The blue light emitted from screens not only suppresses melatonin production but also stimulates the brain, making it harder to fall asleep. 

    Power down all devices at least an hour before bed and create a tech-free zone in your bedroom.

    Do You Know? 
    The longest someone has gone without sleep is 11 days, 25 minutes

  8. Invest in Your Sleep Sanctuary: Your mattress is the foundation of a good night’s repose. 

    If your current mattress is causing you backaches, tossing and turning, or simply isn’t comfortable, it’s time for an upgrade. 

    Consider hybrid mattresses for sale, which combine the conforming comfort of memory foam with the supportive bounce of innerspring coils. 

    They offer excellent pressure relief, temperature regulation, and motion isolation, making them ideal for couples.

  9. Seek Professional Help if Needed: If you’ve tried these tips and still struggle with sleep, don’t hesitate to seek professional help. 

    A doctor can diagnose any underlying conditions that may be impacting your bedtime routine and recommend further treatment options.

    Remember, getting a good night’s repose is an investment in your overall health and well-being. 

    By including these science-backed tips and creating a sleep-conducive environment, you can finally ditch the restless nights and wake up feeling like the well-rested, energized version of yourself you deserve. Sweet dreams!


A healthy diet and regular exercise are good for your well-being but if you are spending nights of poor sleep, there would be no impact of any healthy routine on your body. 

Therefore, you must keep a sleep diary to track your snooze patterns, identify potential triggers, and monitor your progress as you implement these tips.

By following these simple yet effective strategies, you can finally unlock the door to a good night’s slumbering and start enjoying the numerous benefits of a well-rested body and mind. So, what are you waiting for? Sweet dreams await!By following these simple yet effective strategies, you can finally unlock the door to a good night’s slumbering and start enjoying the numerous benefits of a well-rested body and mind. So, what are you waiting for? Sweet dreams await!