The Art Of A Good Night’s Sleep – 6 Science-Backed Tips

Written by Matilda Howard, Marketing Specialist

Matilda Howard is a seasoned marketing professional with a passion for brand storytelling and consumer engagement. Focused on driving digital innovation and brand growth for clients she enjoys sharing her knowledge with the wider community online.

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Have you ever wondered how some people manage to get 8 hours of solid sleep every night? It might sound like magic, but securing those forty winks is actually more of a science. There are well-researched ways that people can drift off quicker, stay asleep longer, and achieve deeper rest, leading to better health and more energised days.

If you’re looking into how to get a good night’s sleep, learn more with these science-backed tips.

1. Block out the light

Sleeping in the dark is far easier than trying to doze off when it’s still daylight. But why?

It all comes down to the pineal gland, which is triggered when you’re in darkness. The gland then starts producing melatonin, a hormone that makes you feel sleepy and is essential for getting good rest.

Light puts a stop to this process, inhibiting the production of melatonin so that you feel more alert. This is great when it’s time to get up and you’ve had a good night’s sleep, but less fun if sunlight’s streaming in at 5 AM and you’ve been tossing and turning for the last 7 hours.

That’s why many people who struggle to sleep are advised to create a darker environment. This can include upgrading your window treatments to made to measure curtains that completely block out the light. You can also use an eye mask to block out any lingering light.

Remember to keep artificial lighting to a minimum too, opting for low-light lamps and keeping your phone far from your bed in the lead-up to sleep.

2. Make a few diet changes

Valerian, a plant native to Europe and Asia, has been proven to improve the quality of sleep without side effects. It’s actually the extracts from the root that make people sleepier, and it’s frequently consumed in teas an hour or two before bedtime to help tackle insomnia.

Valerian isn’t the only substance you can eat or drink to help you sleep better. There are plenty more edible options for improved rest, including:

• Oats

• Tart cherries

• Tofu

• Soy milk

• Almonds

• Oily fish

• Chamomile

• Passionflower

When researching how to sleep better, you’ll often see that you should have your last meal of the day at least one hour before bed. This is a good rule of thumb to follow and also gives your sleep-inducing food and drink a chance to work, making it a win-win for your nighttime routine.

3. Skip caffeine 8 hours before bed

Caffeine is a stimulant that can make you feel more alert and awake, so it makes sense that you should restrict your intake if you’re struggling to sleep.

In general, it’s advised that you should stop consuming any caffeine products 8 hours before sleep. This includes:

• Coffee

• Caffeine-containing tea

• Energy drinks

• Dark chocolate

• Fizzy drinks

• Supplements and painkillers that contain caffeine

If you’re battling insomnia, it may be best to cut out caffeine altogether for a better night’s sleep.

4. Cut out any alcohol

When looking into methods for how to get better sleep, you might find that a quick tipple before bed makes you sleepier. But, while it’s true that alcohol can make you doze off quicker, it’s also been proven to disrupt rest throughout the night.

This happens in a number of ways, including causing you to wake up more frequently, increasing breathing-related disturbances while you sleep (like snoring), and disrupting your circadian rhythm.

It can also negatively affect rapid eye movement (REM) sleep. This is the deepest, highest-quality part of sleep, and the less REM you achieve the more likely you are to wake up tired.

So, if you’ve been relying on a nightcap to help you sleep, it could actually be the cause of your troubled rest. Switch to a herbal, caffeine-free tea instead and give your body the break it needs.

5. Exercise every day

If you have a sedentary lifestyle, it could be damaging your sleep. It’s well-known that people who are less active tend to experience more sleep-related issues, while regular exercise has been proven to reduce a wide range of sleep disorders (including insomnia and sleep apnea).

For best results, try to get at least 30 minutes of moderate-intensity exercise every day. This could be a fast-paced walk, a gentle jog, or a slow swim.

If you prefer more high-intensity workouts, like a gym session or an hour of tennis, confine this to daytime hours. This type of exercise will still improve your sleep, but if it’s done too close to your bedtime, you might find the post-workout energy boost makes it harder to doze off.

6. Consistent sleep is crucial

Sleep tips of years gone by have focused on the idea of getting 8 hours of rest. This was considered the epitome of good sleep and the healthiest option for adults. However, a new study published by Oxford Academic shows that scientists might have been wrong.

The paper discovered that sleep consistency (the time you go to sleep and the time you wake up) is more vital to your health than getting 8 hours a night.

The new findings are based on 60,000 sets of sleep data and could shift how we tackle the idea of healthy rest. But, consistency is often easier said than done.

If you struggle with sleep but want to create a good routine, here are some bonus sleep tips to help you get started:

• Create a relaxing routine in the lead-up to going to bed (e.g. showering, changing into pyjamas, brushing your teeth, and reading a book)

• Follow the same order and time schedule for your pre-bedtime routine every day

• Add a sleep tea to your evening routine

• Avoid napping (even if you feel tired)

• Get outside or let natural light on your face within an hour after waking in the morning

• Keep your sleeping area quiet and dark in the lead-up to your bedtime

• Eat breakfast soon after you wake up and avoid late meals (and midnight snacks!)

• Keep artificial light – including your phone – out of your bed

Add these tips for consistency to our tips for better quality sleep and you’re onto a restful winner.

Final thoughts

When it comes to how to get a good night's sleep, there isn’t a quick-fix trick. Getting into a rhythm for high-quality rest takes work and time, but stick with it! Persistence, patience, and practice will pay off, leading to better sleep and a more energised life.

For more sleep tips, be sure to take a look at more Sleep Foundation articles.

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Read more from Matilda Howard

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Matilda Howard, Marketing Specialist

Matilda Howard is a recognized leader in marketing, a seasoned professional who is passionate about driving digital innovation and growth for global brands. Matilda leads initiatives across a range of digital marketing disciplines, content creation, and brand management. She's passionate about blending creativity with data-driven insights to achieve impactful results for clients.