How to Improve Sleep Quality: 5 Science-Backed Tips

Struggling with restless nights? You\’re not alone. Here are five practical ways to boost your sleep quality, backed by sleep scientists and the latest nuvoradream research.

1. Optimize Your Sleep Environment

• Keep it cool: Ideal bedroom temperature is 18-22°C.
• Block light: Use blackout curtains or a sleep mask.
• Reduce noise: Try white noise machines or earplugs.

2. Stick to a Consistent Schedule

Going to bed and waking up at the same time daily—even on weekends—helps regulate your body\’s internal clock. Pro tip: Set an alarm for bedtime too.

\”Circadian rhythm disruption is the #1 culprit behind poor sleep,\” says Dr. Lena Schmidt, sleep researcher at Berlin University.

3. Mind Your Pre-Bed Routine

• Avoid screens 1 hour before bed (blue light messes with melatonin).
• Try relaxing activities: reading, light stretching, or meditation.
• Skip heavy meals and caffeine after 18:00.

4. Get Daylight Exposure

Morning sunlight exposure for 15-30 minutes helps maintain healthy cortisol levels. Bonus: It boosts vitamin D production!

5. Upgrade Your Sleep Gear

Invest in a supportive mattress and breathable bedding. Pro tip: Replace pillows every 1-2 years.

Small changes make big differences. Sweet dreams!