6 Sleep Hacks From Science (Quiz: Your Sleep Quality Score)

• Mar 7, 2025 • Read in ~12 mins

Alarming sleep facts:

• 62% of people worldwide sleep somewhat well or not at all well (Global Sleep Survey).
• 35.2% of US adults report sleeping less than 7 hours on average per night (CDC Report).
• Poor sleep can reduce lifespan by 4.7 years for women and 2.4 years for men (ACC report).

We all need to sleep enough. It’s not just about feeling rested—it defines how healthily our brain’s waste clearance system works as we age (Jiang-Xie & Drieu, 2025).

Without sufficient sleep (specifically the slow-wave stage), metabolic debris pile up in the brain. Which speed up age-related brain conditions like memory loss, movement and balance difficulties, cognitive decline, and Alzheimer’s and Parkinson’s disease.

These six tips here are based on science, and can help you sleep faster and stay asleep longer.

First, get your Sleep Quality Score:

Studies show sleep medications, like benzodiazepine, increase risk of Alzheimer’s and dementia. It could be sleep medications paradoxically reduce the slow-wave sleep phase — the main stage of sleep during which the brain flushes out its metabolic wastes.

6 Best Sleep Hacks From Science

1. Have A Fixed Sleep Schedule

Go to bed and wake up at the same time each day, aiming for 7–8 hours of sleep.

Consistency is the master key to your sleep schedule. The idea is to train your body to wind up and wake up at fixed times.

A fixed sleep-wake time gradually aligns with your mind and body to your internal clock (circadian rhythm). When this alignment is complete, you can fall asleep as if on a cue, have a deep sleep, and wake up fresh and well-rested in the morning.

Sleep consistency also helps the immune system work better, as it “learns” your non-active hours. You also get better at focusing and handling tough situations at work the next day.

• Try to maintain your sleep schedule even on weekends.
• Set a bedtime alert to fix a time to go to bed — it can be more vital than your wake-up alarm.
• Consider using a sleep tracker. Use a wrist-worn sleep tracker to monitor your sleep stages. The better your deep sleep, the higher your sleep quality.

2. Take A Midday Power Nap

Fight the afternoon slump with a strategic power nap, but not after 3 pm.

15-20 minute afternoon naps can improve brain function and mood, boost your focus, creativity, and problem-solving skills, and your overall well-being. Naps have also been found to lower blood pressure and reduce the risk of heart disease.

• Trace your personal “nap window” — when you naturally feel drowsy, typically after lunch.
• For best results, aim for a short duration (15 to 20 minutes) and a quiet, comfortable place.
• Napping shouldn’t replace a full night’s sleep. Consider it a midday pick-me-up to supplement your regular sleep routine.

3. Avoid Stimulants 6 Hours Before Bedtime

Cut off brain stimulants at least six hours before bedtime — that is, have your final coffee of the day at 2-3 PM.

This study found that consuming caffeine six hours before bed disrupted sleep, even though the participants did not feel the effects of the caffeine and could sleep.

• Stop caffeine-containing stimulants by 2 p.m. since caffeine can linger in your system for up to six hours.
• Sleep researcher Patrick M. Fuller from Harvard Medical School recommends avoiding all stimulants after midday/noon.
• The Mayo Clinic recommends limiting daily caffeine intake to 400 mg a day, or 4 cups of coffee.

Nicotine, another stimulant, also disrupts sleep. If you’re a smoker, the best thing you can do for your overall health is quit. If you take nicotine gums or lozenges, stop after 2 PM.

Finally, blue light from electronic devices also acts as a stimulant, so power down for at least 30 minutes before bedtime.

Instead, read a paper book or try a calming activity like mindfulness meditation to unwind.

4. Exercise In The Morning

Exercising in the morning sun helps you sleep better at night.

Exercise helps you fall asleep faster, deepens sleep quality for a more restful night, and reduces stress hormones that can disrupt sleep. It also helps you stay in a better mood during the day.

Light activities like stretching or yoga before bed may be helpful to relax your muscle stress.

• Aim for at least 30 minutes of moderate exercise most days of the week.
• Start with a brisk walk or short workout routine; the idea is to exercise regularly.
• Morning or afternoon workouts are ideal; avoid evening sessions, as they can be stimulating.

Here’s a guide on how to make exercise a daily habit.

5. Create Pre-Sleep Rituals.

Make a list of rituals to do before bed every night. These pre-sleep daily activities can signal your body it’s time to wind down for sleep.

• Eat Light Before Bed: Don’t sleep hungry. Have a light dinner, at least 2–3 hours before bedtime. An empty stomach can be as disruptive as a heavy meal when trying to sleep.
• Do Something Relaxing After Dinner: Once you’ve eaten your last meal of the day, steer clear of heavy-duty tasks. You could do some light, fun activities. Read a paper book.
• Shut Down The Blue Screens: Shut down your phone or laptop at least 2 hours before bedtime. Blue light from e-devices disturbs your melatonin (sleep hormone) levels, making it harder to fall asleep.
• Warm Up to Wind Down: A hot shower an hour before bed can help you relax, and prepare your body and mind for sleep. Research shows it can increase sleepiness and improve sleep quality.
• Set the Mood With Lighting: Dim your bedroom lights about an hour before sleeping. Lower light levels stimulate your melatonin (sleep hormone) production.

Stick with these rituals for 3 to 6 weeks, and you’ll surely notice an improvement in your sleep quality.

6. Have A Sleep-inducing Bedroom.

Sleep Onset Latency is the time it takes to go from fully awake to fully asleep. The goal is to keep it under 20 minutes.

Here’s how to achieve a <20-minute sleep onset latency:

• Declutter Your Space: A messy room can mess with your sleep. Keep pets out of your bedroom.
• Tech-Free Zone: Laptops and phones have no place in your sleep haven. Skip the bedroom TV.
• No Food or Drinks: Don’t eat in bed. Your mattress and pillows play a big role in sleep quality.
• Cleanliness Counts: Change bedsheets weekly and replace your mattress every eight years.
• Dim the Lights: Dimmed light signal your body to wind down. Use eye masks to shut out light.
• Temperature Matters: Some recommend a room temperature around 65 °F (18.3 °C).
• Can’t Sleep? Get Up: If unable to sleep for >20 minutes, do something boring until you feel sleepy.
• Student Sleep Hack: Avoid heavy study material an hour before bed. Light reading is your friend.
• Bed is for Sleep and Intimacy Only: Keep it that way to ensure you get a solid 8 hours of sleep.

6 Unusual Sleep Hacks

1. Beat Sleep Inertia: Keep naps short to avoid entering deep slow-wave sleep. Failing to complete a sleep cycle can lead to feeling foggy and even sleepier than before.
2. Lavender Aroma: According to research, the scent of lavender acts as a mild sedative, promoting deep sleep in both men and women.
3. Skip Late Alcohol: While alcohol can make you drowsy, it disrupts deep sleep and dream phases. The result? You wake up groggy. More info.
4. Evening Exercise: Contrary to popular belief, moderate exercise 60–90 minutes before bedtime won’t ruin your sleep. Here’s the study.
5. 4-7-8 Breathing: This technique involves a specific breathing pattern to help you fall asleep quickly. Inhale for 4 seconds, hold for 7, and exhale for 8. Repeat four times.
6. Combat Painsomnia: Reducing sensitivity to pain can help you sleep better. A study found that 95% of adults lost at least an hour of sleep due to pain, with back pain being the most common culprit.

Military Method Sleep Hack

The Military Method Sleep Hack is said to help soldiers fall asleep quickly in tough situations. It involves:

1. Progressive Muscle Relaxation: Systematically relax each muscle group in your body, one by one. Tense and release the muscles in your face, neck, shoulders, and work your way down to your toes. Focus on the feeling of relaxation spreading throughout your body.
2. Deep Breathing: As you relax your muscles, focus on slow and deep breaths. Inhale for a count of 4, hold for a count of 7, and exhale slowly for a count of 8. Pay attention to the feeling of your chest and abdomen rising and falling with each breath.
3. Mental Imagery: While maintaining your relaxed state and deep breathing, conjure up a calming image in your mind. It could be a peaceful place you’ve visited, a serene natural landscape, or simply a dark and quiet room. The key is to create a mental image that evokes feelings of tranquility.
4. Clearing Your Mind: For the next 10 seconds, try to clear your mind of any thoughts or worries. If a thought pops up, acknowledge it, then gently release it. Refocus on your breath and a calming image.

Foods To Improve Sleep

• Foods rich in tryptophan: Tryptophan is an amino acid that converts into serotonin and melatonin, both involved in sleep regulation. Examples include turkey, chicken, fish, eggs, nuts, and seeds.
• Foods with magnesium: Magnesium helps relax muscles and regulate sleep-wake cycles. Examples include leafy green vegetables, bananas, avocados, and dark chocolate.
• Tart cherries: Cherries are a natural source of melatonin and may help regulate sleep patterns in people with insomnia.
• Warm milk: Milk contains tryptophan and a small amount of melatonin. While the amount may not be significant, the warm drink can be a relaxing bedtime ritual that promotes sleepiness.
• Avoid heavy meals, sugary snacks, and caffeine close to bedtime, as they interfere with sleep.

Sleep Requirement By Age

According to the National Sleep Foundation:

• Neonates need 14 and 17 hours
• Infants need 12 and 15 hours
• Toddlers need 11 and 14 hours
• Preschoolers need 10 and 13 hours
• School-aged children need 9 and 11 hours
• Teenagers need 8 to 10 hours
• Young adults and adults need 7 to 9 hours
• Older individuals need 7 to 8 hours.

5 Books on Sleep

1. The Sleep Book: How to Sleep Well Every Night – Guy Meadows
2. Eat Move Sleep: How Small Choices Lead to Big Changes — Tom Rath
3. Why We Sleep: The New Science of Sleep and Dreams — Matthew Walker
4. The Sleep Solution—Why Your Sleep Is Broken And How To Fix It — Chris Winter
5. The Effortless Sleep Method: New Cure for Insomnia and Chronic Sleep Problems –
   Sasha Stephens

Final Words

• Download a PDF of this article: 6 Science-Backed Sleep Hacks

Establishing a regular sleep schedule, limiting exposure to screens from smartphones, computers, or tablets before bedtime, and avoiding caffeine and alcohol near bedtime are essential to ensuring good quality sleep that enables sufficient brain cleansing.

√ Also Read: Foods & Exercises To Improve Brain Function & Mental Fitness

√ Please share it with someone if you found this helpful.