Five science-backed methods and techniques for better sleep
Sleep is a fundamental component of our health and well-being. Insufficient or poor-quality sleep can lead to a host of health problems, including reduced cognitive function, an increased risk of cardiovascular disease, and even mental disorders. In this article, we’ll look at science-based methods and techniques for improving sleep, based on the latest research in the field.
1. Regulate the temperature
Scientific evidence: According to a study published in the Journal of Clinical Sleep Medicine, the optimal temperature for sleeping is between 18°C and 20°C. Cold temperatures help the body regulate its internal temperature, making falling and staying asleep easier (1).
Practical tips: Keep your room cool and well-ventilated. Use a fan or air conditioner if necessary and avoid electronic devices that emit heat.
2. Limit your exposure to blue light
Scientific evidence: Studies show that exposure to blue light from smartphones, tablets, and computer screens can disrupt the production of melatonin, the hormone that regulates sleep (2).
Practical advice: Avoid using electronic devices for at least an hour before bed. If that’s impossible, wear blue-light-blocking glasses or enable night mode on your devices.
3. Exercise during the day
Scientific evidence: Regular physical activity is linked to improved sleep quality. A study published in Sleep Medicine Reviews found that exercise increased the time spent in deep sleep and reduced the time it took to fall asleep (3).
Practical advice: Aim for at least 30 minutes of moderate physical activity per day, such as walking, yoga, or swimming. Avoid intense exercise right before bed.
4. Diet and Nutrition
Scientific Evidence: Dietary habits play a key role in sleep quality. Studies show that eating foods rich in tryptophan (such as turkey, milk, and bananas) can increase the production of serotonin and melatonin, which aid sleep (4).
Practical Tips: Avoid heavy and fatty meals before bed. Instead, eat a light snack rich in tryptophan about two hours before bed.
5. Meditation and relaxation techniques
Scientific Evidence: Meditation and other relaxation techniques, such as progressive muscle relaxation and deep breathing, are effective in reducing stress and improving sleep (5).
Practical Tips: Practice meditation or relaxation exercises for at least 10-15 minutes before bed. There are many apps and online resources that can help you get started.
Conclusion
Improving sleep is a complex process that requires attention to different aspects of our daily lives. By implementing these scientifically proven methods and techniques, we can significantly improve the quality of our sleep and our overall health. Remember that everybody is unique, so experiment and find the combination that works best for you.
Sources:
Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31(1):14. doi:10.1186/1880-6805-31-14.
Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015;112(4):1232-1237. doi:10.1073/pnas.1418490112.
Kredlow MA, Capozzoli MC, Buysse DJ, et al. The effects of physical activity on sleep: a meta-analytic review. J Behav Med. 2015;38(3):427-449. doi:10.1007/s10865-015-9610-z.
Richard DM, Dawes MA, Mathias CW, Acheson A, Hill-Kapturczak N, Dougherty DM. L-tryptophan: basic metabolic functions, behavioral research and therapeutic indications. Int J Tryptophan Res. 2009;2:45-60. Published 2009 Jul 2. doi:10.4137/ijtr.s2145.
Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a systematic review and meta-analysis. JAMA Intern Med. 2015;175(4):494-504. doi:10.1001/jamainternmed.2014.8081.
