Improving sleep quality doesn't always require medication or expensive treatments. Simple lifestyle adjustments based on sleep science can dramatically enhance your rest. Here are ten evidence-based strategies to sleep better starting tonight.

1. Maintain Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking at the same time daily, even on weekends, helps regulate your circadian rhythm and improves sleep quality over time.

2. Create a Dark Sleep Environment

Darkness triggers melatonin production. Use blackout curtains, eye masks, or dim your bedroom lights an hour before bed to signal your body it's time to sleep.

3. Control Room Temperature

The ideal sleep temperature is between 60-67°F (15-19°C). A cool room facilitates the natural temperature drop needed for sleep onset.

4. Limit Screen Time Before Bed

Blue light from devices suppresses melatonin. Aim for a device-free hour before bedtime to allow your body to prepare for sleep naturally.

5. Exercise Regularly

Physical activity promotes better sleep, but timing matters. Exercise in the morning or afternoon rather than close to bedtime for optimal results.

6. Manage Caffeine and Alcohol

Caffeine can disrupt sleep up to 6 hours after consumption. While alcohol may help you fall asleep, it disrupts sleep architecture. Limit intake accordingly.

7. Practice Relaxation Techniques

Meditation, deep breathing, and progressive muscle relaxation activate your parasympathetic nervous system, promoting sleep. Just 10 minutes daily can make a difference.

8. Optimize Your Sleep Surface

Invest in a quality mattress and pillow that support your sleep position and personal preferences. Your sleep foundation matters significantly.

9. Manage Light Exposure

Morning sunlight sets your circadian rhythm. Get outside within an hour of waking to reinforce your natural sleep-wake cycle.

10. Manage Stress and Anxiety

Stress is a major sleep disruptor. Journaling, meditation, or talking with friends about concerns can reduce bedtime anxiety and improve sleep quality.