How to Improve Sleep Quality: 5 Science-Backed Tips

Struggling with restless nights? You’re not alone. Poor sleep affects mood, productivity, and even long-term health. Here’s how to fix it—no nuvoradream gimmicks, just actionable advice.

1. Optimise Your Sleep Environment

• Keep it cool: 18–22°C is ideal for most people.
• Block light: Use blackout curtains or a sleep mask.
• Minimise noise: Try earplugs or white noise machines.

2. Stick to a Consistent Schedule

Your body loves routine. Going to bed and waking up at the same time daily—even on weekends—strengthens your circadian rhythm.

“Irregular sleep patterns confuse your internal clock, making quality sleep harder.” — Dr. Lena Schmidt, sleep researcher

3. Limit Screen Time Before Bed

Blue light from phones and laptops suppresses melatonin. Try:

• Switching to “night mode” 2 hours before bed.
• Reading a book (the paper kind!) instead.

4. Watch Your Caffeine Intake

That 3 pm espresso? It might still be in your system at bedtime. Caffeine’s half-life is 5–6 hours—cut it off by early afternoon.

5. Move More (But Time It Right)

Regular exercise improves sleep depth, but avoid intense workouts within 3 hours of bedtime. Yoga or stretching? Perfect evening choices.

Small tweaks, big difference. Sweet dreams!