The science of better sleep: Tips to improve sleep quality

Quality sleep is essential for overall health and well-being. Studies are continuously strengthening known and uncovering relationships between sleep quality and a wide range of disorders, including hypertension, obesity, type-2 diabetes, impaired immune function, cardiovascular dysfunction, mood disorders, neurodegeneration, and cognitive performance (Worley, 2018). In this article, we'll highlight some practices and aspects that you can incorporate into your daily routine that can have a significant impact on your sleep quality.

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Maintain a consistent sleep schedule:

Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock and improves sleep quality, and health outcomes (Chaput et al., 2020).

Create a relaxing bedtime routine:

Engage in calming activities before bed that you find relaxing, such as reading, listening to soothing music, or practicing relaxation techniques like deep breathing or meditation. This signals to your body that it's time to wind down and prepare for sleep (Markwald et al., 2018).

Optimise your sleep environment:

Keep your bedroom cool, quiet, and dark to promote optimal sleep conditions (Markwald et al., 2018; Matsumoto et al., 2017; Okamoto-Mizuno et al., 1999). Consider using blackout curtains, earplugs, or a white noise machine to block out disruptive sounds and light. Air quality is another factor that plays a significant role in sleep hygiene. A study by Strøm-Tejsen et al., (2015) found that improvements in bedroom air quality also improve one’s sleep quality. Products such as these are designed to help you cultivate the optimum sleep environment:

• Cooling mattress cover https://amzn.to/3OnkNfY

• White noise machine https://amzn.to/3w3csaQ

• Ear plugs for noise reduction https://amzn.to/4bjqrK0

• Air purifier https://amzn.to/3SiIlUu

Limit screen time:

Research findings show that light is a major synchroniser of circadian rhythm and sleeping with the light on negatively impacts sleep quality (Cho et al., 2013). Exposure to blue light from electronic devices can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. It is recommended that you avoid using smartphones, computers, TVs and other screens, and turn down ambient lighting within an hour of bedtime (Chang et al., 2015). If electronics cannot be avoided, there are now a variety of blue light filter products available for reducing blue light exposure. These blue light filter glasses (https://amzn.to/4bjqYvu), and this blue light screen protector (https://amzn.to/3Oo3v2c) are good options for reducing blue light exposure.

Improving sleep quality involves adopting healthy sleep habits and creating a conducive sleep environment. By implementing sleep practices and investing in sleep-enhancing products, you can take proactive steps toward achieving better sleep. Remember to prioritise consistency and relaxation in your bedtime routine and consult with a healthcare professional if you continue to experience sleep difficulties despite these efforts.

Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112

Chaput, J. P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., Janssen, I., Poitras, V. J., Kho, M. E., Ross-White, A., Zankar, S., & Carrier, J. (2020). Sleep timing, sleep consistency, and health in adults: A systematic review. Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition et Metabolisme, 45(10 (Suppl. 2)), S232–S247. https://doi.org/10.1139/apnm-2020-0032

Cho, J. R., Joo, E. Y., Koo, D. L., & Hong, S. B. (2013). Let there be no light: The effect of bedside light on sleep quality and background electroencephalographic rhythms. Sleep Medicine, 14, 1422–1425.

Markwald, R. R., Iftikhar, I., & Youngstedt, S. D. (2018). Behavioral strategies, including exercise, for addressing insomnia. ACSM's Health & Fitness Journal, 22(2), 23–29. https://doi.org/10.1249/FIT.0000000000000375

Matsumoto, Y., Uchimura, N., Ishida, T., Morimatsu, Y., Mori, M., Inoue, M., Kushino, N., Hoshiko, M., & Ishitake, T. (2017). The relationship of sleep complaints risk factors with sleep phase, quality, and quantity in Japanese workers. Sleep and Biological Rhythms, 15, 291–297

Okamoto-Mizuno, K., Mizuno, K., Michie, S., Maeda, A., & Lizuka, S. (1999). Effects of humid heat exposure on human sleep stages and body temperature. Sleep, 22, 767–773.

Stepanski, E. J., & Wyatt, J. K. (2003). Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews, 7, 215–225.

Strøm-Tejsen, P., Zukowska, D., Wargocki, P., & Wyon, D. P. (2015). The effects of bedroom air quality on sleep and next-day performance. Indoor Air, 26, 679–686.

Worley S. L. (2018). The extraordinary importance of sleep: The detrimental effects of inadequate sleep on health and public safety drive: An explosion of sleep research. P & T: A Peer-Reviewed Journal for Formulary Management, 43(12), 758–763.