6 Science Backed Tips to Sleep Better

Science Backed Ways to Fall Asleep

sleep etter tips backed by science. koala bear asleep on a tree branch. super cute and adorable koala bear sleeping.

It is important you have enough sleep; if your brain must function well - a good amount of sleep is needed to get the best out of our brain. Unfortunately, more than a third of U.S adults don't get the seven to nine hours of sleep recommended. It is disastrous to think you can function on less amount of sleep, as nature cannot be cheated. Getting enough quality sleep can change your life positively. Inability to sleep is actually a disorder that needs urgent attention – it is called Insomnia; it can occur independently or as a result of another problem.

Types of Insomnia

insomnia. man and wife in bed. man s asleep with coevr over head. wife is awake and sitting upa nd suffering from insomnia.

Permit me to quickly tell you the types of Insomnia; at least for knowledge sake. Insomnia can be classified into three; where are: transient, acute, or chronic.

1. Transient insomnia usually lasts for less than a week. Although, another disorder can cause this. e.g. Change in sleep environment, no bedtime, depression or stress.

2. Acute insomnia happens when you are unable to sleep consistently for a month; it is also called short term insomnia or stress related insomnia.

3. Chronic insomnia mostly lasts longer than a month, and another disorder can also cause it. People with high levels of stress hormones or shifts in the levels of cytokines are more likely than others to have chronic insomnia.


In this post, I will be sharing with you some tips that will help you get enough quality sleep and live a healthy life.

1. Pick Bedtime and Stick to it: If you must have a good sleep; then you need to have a bedtime. Poor sleeping habit is the number one cause of Insomnia; not that alone, it is also important you stick to the bedtime. Research conducted on children determined that having a routine sleeping pattern and time leads to better sleep. People who fail to have a set sleep routine are more likely to have a sleep disorder.

2. Put off The Lights:

lights off for better sleep. light exposure reduces melatonin production. light switch in off position. Light switch is black

Research already shows darkness aids sleeping. Light reduces the production of Melatonin that would make you feel tired. So, if you desire to sleep as soon as you are on bed – put off the lights; cover the windows and all other spaces that act as the source of light. Harvard University researched this and discovered that melatonin the hormone we need to sleep, production is negatively lowered with light exposure.

3. Keep Away Your Smartphone and Laptop 30 Minutes Before Bedtime:

blue light effects melatonin production. teddy bear in dark with laptop open and surfing the web instaed of sleeping.

Keeping your electronic gadgets away for at least 30 minutes before bedtime will definitely aid your sleep. This is because the blue light from your phone is bright and signal your brain to stop producing melatonin, which is an essential hormone that regulates your circadian rhythm and tells your body when it's time to wake and when it's time to sleep.The blue light from these devices suppresses melatonin production. Harvard researchers discovered this link in a study which found that blue light exposure shifted melatonin production for hours.

4. Listen to Music:

music and sleep. music improves sleep. it reduces the response of sympathetic nervous system which lowers heart rate and relaxes muscles. piano keys and sheet of music laying on top of piano keys.

Music is indeed food for the soul. It has been proven by science, that music with a slow rhythm help you to sleep faster. Research has indicated that music can help reduce sympathetic nervous system activity. Lowering heart rate and allowoing muscles to relax.

5. Hide Your Clock:

hide your clock to sleep better. clock and bed in background

looking at minutes of time as it ticks while trying to catch sleep is not going to help you. Why not hide the clock? By this, you will be free from the sounds produced by the time. According to an article on Health.com looking at the clock increases you arousal. It is recommended you trust your alarm and hide he clock.

6. Avoid Caffeine after 12 p.m:

coffee beans. caffeine prevents us from sleep for hours after drinking it.

Research shows that drinking coffee 8 hours before bedtime can harm your sleep. If you must take a coffee; do it before noon.

These are my 6 Science Backed Ways to Fall Asleep; I’m sure these tips will help you in having a quality sleep.