6 Evidence Based Ways to Improve Sleep Quality

EDIT lab placement student, Helena, outlines the role and importance of sleep, and explores research based ways to improve sleep quality

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Sleep is essential, and our performance in many aspects of life is impaired when we don’t get enough of it (Ramar et al., 2021). Despite this, 30% of adults do not get a sufficient amount of sleep (CDC, 2024) and 20% report general fatigue (Yoon et al., 2023). So, you are not alone if you find yourself struggling to get a good night’s sleep.

Sleep is regulated by a complex neural network known as the internal body clock (Baranwal et al., 2023). Many common habits can negatively impact sleep, such as doom scrolling until late in the evening (Baranwal et al., 2023), but we will touch upon these further in the blog.

Sleep is important for immunity, memory, and cardiovascular health (Baranwal et al., 2023). Loss of sleep can impact both physical and mental health, and cognition (Johnson, 2023). However, there are lots of research-based tips to help improve sleep quality.

1) Reduce caffeine, nicotine and alcohol

Around 70% of adults consume a caffeinated drink every day (Mitchell et al., 2025). Caffeine reduces tiredness and increases alertness, which can negatively impact sleep if consumed too close to bedtime (Baranwal et al., 2023). Specifically, research suggests avoiding caffeine after 12 pm increases the likelihood of falling asleep at night (Baranwal et al., 2023). Nicotine consumption has also been found to increase the difficulty of falling asleep and reduce sleep efficiency (Johnson, 2023). Notably, research has found that nicotine can disrupt parts of the sleep cycle (Jaehne et al., 2009). Although alcohol can help you fall asleep more quickly as it’s a sedative, it disturbs sleep by causing wakefulness during the night (Baranwal et al., 2023). In particular, alcohol delays and reduces parts of the sleep cycle, even in low doses (Gardiner et al., 2025). Therefore, try avoiding caffeine after midday and reduce nicotine and alcohol consumption to improve your sleep.

2) Create a bedtime environment

Creating a positive sleep environment is key to better sleep. Firstly, avoid using your bed for any non-sleep activities such as working or studying, as this is linked to disrupted sleep (Baranwal et al., 2023). Additionally, both light and temperature impact sleep. Light exposure results in reduced melatonin production, which is a hormone that regulates sleep. Reducing your exposure to light, including light from electronic devices such as phones and e-readers, can improve sleep quality (Baranwal et al., 2023; Chang et al., 2015). Research also suggests that a cooler bedroom may lead to longer periods of deep sleep (Togo et al., 2007). Similarly, a quiet sleep environment is also important. Noise has been shown to lead to disrupted sleep (Johnson, 2023). Even nocturnal noise that you don’t consciously hear, such as plumbing or street noise, can impact sleep quality (Irish et al., 2015). Listening to white noise (Ebben et al., 2021) or using earplugs may help improve sleep quality. Overall, achieving the right balance of light, temperature and noise in the bedroom helps you sleep better at night.

3) Manage your diet

There are foods that are naturally high in nutrients that support sleep, such as tryptophan and melatonin (Sejbuk et al., 2022). For example, eggs, beans and strawberries (Zuraikat et al., 2021). Try incorporating some of these into your meals to sleep better. But avoid eating too close to bedtime, as this has been linked to poor sleep quality (Yan et al., 2024).

4) Manage your worries

Worrying at night can make it harder to fall asleep. Research shows that stress negatively impacts sleep quality through ruminative thinking (Zhang et al., 2024). To manage this, try journalling or writing a specific to-do list before bed as research shows this reduces worry and enables individuals to fall asleep quicker (Johnson, 2023; Scullin et al., 2018). Another way to manage your worries is mindfulness, which allows a transition to parasympathetic activity from sympathetic activity, making it easier to fall asleep (Baranwal et al., 2023). Implementing one of these simple techniques may help to reduce stress and achieve a better night’s sleep.

5) Increase physical activity

Spending 30 minutes a day doing moderate exercise can improve sleep quality (Baranwal et al., 2023). Even just a daily 35-minute walk leads to better sleep (Ma et al., 2023). A little activity goes a long way, so try going for a short stroll to wind down and get a better sleep.

6) Consistency is key

Maintaining a consistent sleep schedule is also important. Research suggests that going to bed and getting up at the same time every day helps to support the body’s internal clocks and is linked to reduced difficulty in falling asleep and waking up (Baranwal et al., 2023). Try to sleep and wake at the same time daily to improve sleep.

 

There are many things that we can do to improve our sleep. Reducing caffeine, nicotine, and alcohol, setting a relaxing bedtime atmosphere, being more mindful of the food you eat and when, taking steps to reduce your worries, incorporating more movement into your day and keeping to a more consistent bedtime schedule are all small ways that we can improve our sleep quality. Of course, it’s not always possible to prioritise sleep, and it’s important not to skip the occasional late-night dinner or socialising with your friends, just to ensure a good nights rest. However, don’t forget that catching up on sleep on weekends/non-work days may be beneficial if insufficient sleep is gained throughout the week (Windred et al., 2024).

Note:

While it is common to struggle with sleep every now and then, consistently experiencing sleep troubles may indicate a deeper issue. If you are regularly struggling with your sleep, make sure to contact your GP for advice.

References

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• CDC. (2024, May 15). FastStats: Sleep in Adults. Sleep. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html
• Ebben, M. R., Yan, P., & Krieger, A. C. (2021). The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep Medicine, 83, 256–259. https://doi.org/10.1016/j.sleep.2021.03.031
• Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., Huynh, M., Miller, D. J., Townshend, A., & Halson, S. L. (2025). The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis. Sleep Medicine Reviews, 80, 102030. https://doi.org/10.1016/j.smrv.2024.102030
• Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001
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