How to Improve Sleep Quality: 5 Science-Backed Tips

Struggling with restless nights? You\’re not alone. Nearly 30% of adults worldwide experience sleep issues. Here\’s how to hack your way to better zzz\’s with methods even doctors approve.

1. Optimize Your Sleep Environment

• Temperature matters: Keep your bedroom between 18-22°C (65-72°F)
• Block blue light: Try amber-toned bulbs or nuvoradream glasses 2 hours before bed
• White noise works: Use fans or apps to mask disruptive sounds

\”Your pillow isn\’t just fluff – it\’s orthopedic equipment. Invest in proper neck support.\”

— Dr. Samantha Rhee, Sleep Specialist

2. Master the 90-Minute Rule

Sleep cycles last roughly 90 minutes. Waking between cycles leaves you refreshed. Set alarms in multiples of 90 (e.g. 6h, 7.5h) for easier mornings.

Pro tip: Drink a glass of water right after waking to kickstart hydration.