Sweet Dreams: 10 Science-Backed Fixes for Better Sleep
We know the drill: juggling work, family, and endless to-dos can leave sleep as the last priority, especially when you’re stressed. But quality sleep is essential for both mental clarity and physical well-being! Here are 10 science-backed tips to help you sleep better like you deserve, so you can wake up refreshed and ready to tackle the day.
1. Embrace a Relaxing Routine
Anxiety around bedtime can make it harder to drift off, so focus on winding down and letting go of worries. Simple practices like gentle stretching, deep breathing, or a quick meditation session can ease you into a calm state. Try setting aside 30 minutes before bedtime for a soothing routine that signals your body it’s time to rest.
2. Keep It Cool and Cozy
Did you know the ideal bedroom temperature for sleep is around 65°F (18°C)? A cool room helps signal to your body that it’s time to wind down. Grab your favorite blanket (especially any cooling blankets!), keep the thermostat low, and enjoy a cozy sleep environment.
3. Unplug and Unwind
Screen time before bed can interfere with sleep quality. Instead, build a calming bedtime ritual that works for you—whether it’s reading, journaling, or listening to relaxing music. A consistent, screen-free routine helps your body recognize bedtime, making it easier to fall asleep.
4. Avoid Alcohol as a Sleep Aid
While a nightcap might feel relaxing, alcohol can actually disrupt your sleep cycle. Consider a caffeine-free herbal tea like chamomile instead, which has natural calming effects.
5. Be Mindful of Caffeine
Caffeine can linger in the body for hours, so try to limit it after 2 p.m. Be on the lookout for “hidden” caffeine in foods and drinks, especially in the afternoon and evening, to avoid sabotaging your sleep.
6. Dim the Lights for a Melatonin Boost
Lowering lights an hour before bed encourages melatonin production, which signals to your brain that it’s time for sleep. Try blackout curtains or a sleep mask to keep your room dark and cozy.
7. Set a Regular Sleep Schedule
Going to bed and waking up at the same time each day helps regulate your internal clock, making it easier to fall asleep and wake up naturally, even if you’re losing sleep from stress. Aim to stick to this routine, even on weekends, to create a consistent sleep pattern.
8. Build Up Sleep Drive
Stay active and avoid long daytime naps to help your body build up its natural "sleep drive." Making sure you get in your lifting or cardio helps! Sesh Fitness offers 65+ home and gym programs for women, and you can get started with a free two-week strength training trial just by downloading. If you’re not sleepy at bedtime, engage in a relaxing activity (like reading) that doesn’t involve screens, since blue light can signal to your brain to stay awake.
9. Stay Calm if You Wake in the Night
If you find yourself awake at 3 a.m., resist the urge to check the clock or reach for your phone to check the latest post. Instead, try breathing exercises or focus on relaxing thoughts to gently guide yourself back to sleep.
10. Keep Your Bed for Sleep and Rest
Your bed should be a restful space, not a place for work or watching TV. If you can't fall asleep, get up and do something calming until you feel drowsy. This practice trains your brain to associate your bed with rest, making it easier to fall asleep when you’re there.
A good night’s sleep isn’t just a luxury—it’s a foundation for physical and mental health. Quality sleep can boost everything from your workouts to mood, metabolism, and overall wellness. With these simple, science-backed strategies, you can improve your sleep quality and wake up refreshed and ready to take on the day!