Top 10 science-based tips for deep, quality sleep

Getting quality, deep sleep is important because it helps the body and brain to recover, improves concentration and mood, and strengthens the immune system. A good night's sleep keeps hormones balanced, supports heart health and helps maintain energy and well-being throughout the day. Here are 10 simple, science-based tips to help you get deep, quality sleep. 

1. Keep a consistent bedtime and wake-up time - even at weekends.

Studies (e.g. Harvard Medical School, 2021) show that a regular sleep schedule synchronises the body's internal clock (circadian rhythm), improves sleep depth and reduces night wakings.

A variation of even 1-2 hours can affect melatonin production and the duration of REM sleep phases.

2. Reduce exposure to blue light 1-2 hours before bedtime.

Screens (phone, computer, TV) inhibit melatonin production up to 50%.

Use “night mode”, blue light glasses or prefer warmer light bulbs (2700K or lower).

3. Create an optimal bedroom environment: dark, cool and quiet.

The best sleeping temperature is 16-19°C.

Darkness (e.g. blackout curtains or eye mask) increases melatonin levels.

Natural silk nightwear and bed linen help regulate body temperature throughout the night.

Silence or white noise helps the brain to reach a deeper delta-une phase.

4. Avoid caffeine and alcohol for at least 6 hours before sleep.

Caffeine (including tea and chocolate) inhibits adenosine receptors, which are responsible for drowsiness.

Alcohol may speed up falling asleep, but studies show that it reduces the amount of deep sleep by up to 30% and causes nocturnal awakenings.

5. Create a bedtime ritual - soothing, repetitive and without screens.

A warm shower, a book, journaling or calm breathing exercises activate the parasympathetic nervous system.

The brain associates these activities with sleep, which shortens the sleep time.

6. Limit your daily nap or keep it short (max 20-30 min).

A long nap (over 60 minutes) reduces night-time sleepiness and delays the onset of sleep.

However, a short “power nap” can help improve cognitive performance without disturbing sleep at night.

7. Move regularly, but not just before bedtime.

Aerobic exercise (e.g. 30 min per day) improves sleep quality and deep sleep duration.

However, intense exercise less than 2 hours before bedtime can impair sleep due to adrenaline levels.

8. Avoid indigestible foods and eating late.

Heavy meals or large portions activate digestion, which raises body temperature and delays sleep onset.

Studies recommend eating your last meal 3 hours before bedtime.

9. Use relaxation techniques to reduce stress.

Mindfulness, deep breathing (e.g. the 4-7-8 method), or light stretching routines reduce cortisol levels.

High levels of cortisol are one of the main causes of insomnia and night-time awakenings.

10. Daylight in the morning and day = better sleep at night.

10-20 minutes of sunlight in the morning (or a daylight lamp in winter) strengthens circadian rhythms and improves night-time melatonin levels.

This helps the body to “know” when it is time to be awake and when to sleep.

Feeling better during the day starts with a better quality and deeper night's sleep!