How to sleep better: 15 science-backed tips

Your bedroom should feel like a sleep oasis — stress and distraction-free.

1. The ideal room is cool and dark. Between 60 and 67 degrees, and the darker the better.
2. Peace and quiet make for bedroom bliss. 74% of Americans think that quiet is crucial for getting good sleep.
3. Choose the bedding (and sleep position) that’s best for you. A comfortable mattress is essential for good sleep.
4. Declutter your bedroom. A messy room could cause sleep disorders.
5. Pick the perfect pillow. Look for ones that are hypoallergenic.

1. Music can soothe us. Put on your favorite tunes. It doesn’t matter what it is, as long as it makes you happy.
2. Dim the lights when you’re home at night. Use lamps, a dimmer switch, or candles to create a more serene setting.
3. Limit caffeine and alcohol later in the day. Part of the winding down process actually begins during the day.
4. Expose yourself to natural light in the morning or earlier in the day. It helps keep your body clock on a healthy sleep-wake cycle.
5. Ramp down evening emails. Try not to read them after dinner.