8 Daily Habits That Improve Sleep Quality Naturally

Get Morning Sunlight Exposure Within 30 Minutes of Waking

Your sleep quality tonight actually depends on what you do first thing this morning. Morning sunlight exposure, relative to no sunlight, predicted better sleep quality based on responses to the brief Pittsburg Sleep Quality Index. This happens because morning sunlight may regulate circadian rhythms, subsequently improving sleep.

On a sunny morning, get outside for 5-10 minutes. You can do more if you have time, and feel free to use the time outside to exercise, walk, eat a light breakfast or journal in the sunlight. Research from Stanford University shows that in the morning, sunlight helps to tell your circadian clock what time it is. In the afternoon, sunlight helps to make the clock stronger. Even if it’s cloudy, even on overcast days, there is still enough sunlight to trigger positive effects, but you’ll need to increase the time outside to at least 15-20 minutes.

Maintain a Consistent Sleep Schedule Every Single Day

Think of your body like a sophisticated clock that needs regular winding. Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need. The CDC recommends going to bed and getting up at the same time every day, and this includes weekends too.

This consistency works because your body operates on a roughly twenty-four hour internal clock called your circadian rhythm. When you go to bed and wake up at different times, you’re essentially giving your body mixed signals about when it should be alert and when it should rest. Recommendations to improve sleep include achieving 7 to 9 h of sleep, maintaining a consistent sleep/wake schedule, a regular bedtime routine, engaging in regular exercise, and adopting a contemplative practice. Studies show this approach creates lasting benefits for sleep quality and overall health.

Keep Your Bedroom Temperature Between 60-68°F

Here’s something that might surprise you: your bedroom temperature has a massive impact on how well you sleep. Most doctors recommend keeping the thermostat set between 60 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep. Recent research on older adults found that sleep was most efficient and restful when nighttime ambient temperature ranged between 20 and 25 °C, with a clinically relevant 5-10 % drop in sleep efficiency when the temperature increased from 25 °C to 30 °C.

The science behind this is fascinating. Your circadian rhythm, also known as your body clock, lowers your core body temperature by as much as 2 degrees during the night. When your room is too warm, it fights against this natural cooling process. Heat is a huge disruptor for REM sleep. With the heat of the room, your body temperature will also rise, thus undoing the sleep initiation process entirely. If you’ve been keeping your room warm, lower the temperature 2 to 3 degrees at a time. By making little changes up and down with the temperature, most people can find their comfort zone.

Exercise Regularly But Time It Right

Exercise is like a magic pill for better sleep, but when you take this “pill” matters tremendously. A frequency of exercise four times per week is most effective for improving sleep quality, according to recent research analyzing multiple studies. The optimal dose appears to be around 440 METs-min/week for maximum sleep benefits.

It is also recommended that morning exercise be encouraged because of its beneficial effects on objective or subjective sleep parameters. However, don’t panic if you can only exercise in the evening. New research suggests that people can exercise in the evening without it affecting their sleep as long as they avoid vigorous physical activity for at least one hour before bedtime. The key is consistency and giving your body enough time to wind down before hitting the pillow.

Create a Dark Sleep Environment

Your bedroom should feel like a cave when it’s time for sleep. Light exposure at night can hinder transitions between sleep cycles, reducing the quality of sleep. Too much light can cause repeated awakenings, interrupting the sleep cycle and reducing time spent in deeper, more restorative sleep stages. Even small amounts of light from electronics or street lamps can disrupt your body’s production of melatonin, the hormone that makes you feel sleepy.

The CDC specifically recommends keeping your bedroom quiet, relaxing, and at a cool temperature. Blue light, which electronic devices like smartphones and computers give off in large amounts, is the worst type in this regard. Consider blackout curtains, eye masks, or even covering small LED lights from electronics. Your brain interprets any light as a signal that it might be time to be awake, so eliminating these sources can dramatically improve your sleep depth and quality.

Turn Off Electronic Devices 30-60 Minutes Before Bed

This might be the hardest habit to adopt, but it’s also one of the most impactful. Turning off electronic devices at least 30 minutes before bedtime is recommended by the CDC, though many sleep experts suggest extending this to a full hour. The problem isn’t just the light – it’s also the mental stimulation that keeps your mind racing when it should be winding down.

Research shows some alarming statistics about screen time and sleep. A new Norwegian study finds that one hour of screen time at bedtime results in a 59% higher risk of sleep problems compared to those with one hour or less of bedtime screen use. Think about what you typically do on your phone before bed – scrolling social media, reading news, watching videos – all of these activities are designed to grab and hold your attention. They’re the opposite of what your brain needs to prepare for sleep. Instead of screens, try reading a physical book, doing gentle stretches, or practicing relaxation techniques.

Avoid Caffeine After 2 PM

That afternoon coffee might seem harmless, but it could be sabotaging your sleep hours later. The authors of a 2023 research review found that late caffeine consumption reduced total sleep time by 45 minutes and overall sleep efficiency by 7%. The CDC recommends avoiding caffeine in the afternoon or evening for good reason – caffeine can stay in your system for six to eight hours after consumption.

Here’s what makes this tricky: you might not even realize caffeine is affecting your sleep. You could fall asleep just fine, but caffeine can still reduce the quality of your sleep by preventing you from reaching the deeper, more restorative sleep stages. Caffeine, alcohol, heavy meals, and light exposure later in the day are associated with fragmented poor-quality sleep. Even if you feel like caffeine doesn’t affect you, try cutting off caffeine consumption by early afternoon for a week or two and see if you notice improvements in how rested you feel in the morning.

Keep Your Bedroom Cool and Well-Ventilated

Beyond just temperature, the air quality and circulation in your bedroom plays a crucial role in sleep quality. Research has shown that associations of bedroom temperature and ventilation with sleep quality are significant factors in how well you rest. Poor air circulation can lead to stuffiness, which can cause you to wake up feeling groggy even after a full night’s sleep.

Consider opening a window slightly for fresh air circulation, using a fan for air movement, or investing in an air purifier if you live in an area with poor air quality. Air conditioning and fans help, too, of course. You can point a fan directly at you to amp up the effect of air conditioning. The goal is to create an environment that supports your body’s natural temperature regulation throughout the night. Many people find that having some air movement in the room, even if it’s subtle, helps them stay comfortable and prevents that “stuffy” feeling that can disrupt sleep.

Conclusion: Your Path to Natural Sleep Improvement

Sleep isn’t a luxury – it’s a fundamental pillar of health that affects everything from your immune system to your mental clarity. One way to test the causal link is to evaluate the extent to which interventions that improve sleep quality also improve mental health. The beauty of these eight habits is that they work together synergistically, creating a powerful foundation for naturally better sleep.

Remember, every sleeper can tailor their sleep hygiene practices to suit their needs. In the process, you can harness positive habits to make it easier to sleep soundly throughout the night and wake up well-rested. Start with one or two habits that feel most manageable for you, then gradually incorporate others as they become routine.

Did you realize that something as simple as morning sunlight could be the key to unlocking your best night’s sleep?