Ways to Improve Sleep Quality

8/1/20232 min read

As we all know, sleep is an essential part of our daily routine. Getting adequate and quality sleep has numerous benefits, including better physical and mental health, improved cognitive function, and a lower risk of chronic diseases. However, many of us struggle to get the recommended seven to nine hours of sleep per night, and even when we do, the quality of our sleep may be poor. In this article, we will discuss scientifically backed ways to improve sleep quality.

1. Stick to a consistent sleep schedule

Your body's internal clock, also known as the circadian rhythm, regulates the timing of sleep and wakefulness. By going to bed and waking up at the same time every day, you can help regulate your body's natural sleep-wake cycle. In a study of over 1,500 adults, participants with irregular sleep patterns had poorer sleep quality than those with consistent sleep schedules (1).

2. Create a relaxing sleep environment

Your sleep environment plays a crucial role in the quality of your sleep. Ensure your bedroom is dark, quiet, and cool. Using earplugs or a white noise machine can help drown out noise disturbances. Also, avoid the use of electronics in bed as the blue light emitted from screens can disrupt the production of the sleep hormone, melatonin (2).

3. Exercise regularly

Regular exercise has numerous health benefits, including improving sleep quality. In a study of over 2,600 adults, participants who engaged in moderate to vigorous physical activity had better sleep quality than those who didn't exercise (3). Exercise helps to reduce stress, anxiety and can promote relaxation, all of which can contribute to better sleep quality.

4. Practice relaxation techniques

Relaxation techniques such as meditation, deep breathing, and yoga can help promote relaxation and reduce stress, which can contribute to better sleep quality. In a study of 49 adults with chronic insomnia, participants who practiced mindfulness meditation experienced improved sleep quality and reduced symptoms of insomnia (4).

5. Avoid caffeine, alcohol, and nicotine

Caffeine and nicotine are stimulants that can disrupt sleep, while alcohol may help you fall asleep but can negatively impact the quality of your sleep. In a study of over 4,000 adults, participants who drank less caffeine and alcohol had better sleep quality than those who consumed more (5).

In conclusion, getting quality sleep is vital for good health and well-being. By following these scientifically backed tips, you can improve the quality of your sleep and reap the many benefits that come with it.


1. Bei, B., Wiley, J. F., Trinder, J., & Manber, R. (2016). Beyond the mean: A systematic review on the correlates of daily intraindividual variability of sleep/wake patterns. Sleep medicine reviews, 28, 108-124.

2. 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, 112(4), 1232-1237.

3. Kline, C. E., Sui, X., Hall, M. H., Youngstedt, S. D., Blair, S. N., Earnest, C. P., & Church, T. S. (2015). Dose–response effects of exercise training on the subjective sleep quality of postmenopausal women: exploratory analyses of a randomised controlled trial. BMJ open, 5(2), e006247.

4. Ong, J. COng, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 37(9), 1553-1563.

5. Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2014). Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample. Appetite, 64, 71-80.

photo of baby laying on bed
photo of baby laying on bed