How to Improve Sleep Quality: Evidence-Based Steps
Keep a regular schedule, get daylight in the morning, keep evenings dim and screens low, keep the room cool, dark and quiet, and make the bed comfortable. If problems last weeks, see a doctor; CBT-I is the recommended first-line treatment for chronic insomnia.
Key points
- Schedule and light. Regular timing, morning daylight and dim evenings support your body clock.
- Environment. A cool, dark, quiet room and comfortable bedding; fix the biggest disturbance first.
- Help that works. For chronic insomnia, cognitive behavioural therapy for insomnia (CBT-I) is recommended as first-line treatment by clinical guidelines.
Schedule and light
Regular timing, morning daylight and dim evenings support your body clock. Evening bright light, including from light-emitting screens, can delay it.
Environment
A cool, dark, quiet room and comfortable bedding; fix the biggest disturbance first.
Help that works
For chronic insomnia, cognitive behavioural therapy for insomnia (CBT-I) is recommended as first-line treatment by clinical guidelines. Sleeping tablets are not recommended as the first choice.
Frequently asked questions
How many hours do I need?
Most adults need at least seven hours.
Will a new mattress fix poor sleep?
Only if discomfort is the cause. Check habits and environment too.
Sources
- Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline. J Clin Sleep Med 2021;17(2):255–262. PubMed
- Qaseem A, et al. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians. Ann Intern Med 2016;165(2):125–133. PubMed
- Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS 2015;112(4):1232–1237. PubMed
- Gooley JJ, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab 2011;96(3):E463–E472. PubMed
- Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the AASM and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Go deeper
How Much Sleep Do Adults Really Need?
What AASM, the Sleep Research Society and the National Sleep Foundation say about recommended sleep for adults.
Read more →Sleep healthWhy Do I Wake Up at 3 AM Every Night?
Common reasons for early-morning awakenings and practical steps, plus warning signs that need a doctor.
Read more →Sleep healthWhat Is Sleep Debt and Can You Recover It?
Sleep debt explained: how it builds, how recovery sleep helps and why consistent sleep is better than catching up.
Read more →Sleep healthHow Stress and Anxiety Affect Sleep, and When to Get Support
How worry and low mood disturb sleep, simple wind-down methods and when to speak to a professional or helpline.
Read more →Sleep healthWhy Am I Not Sleeping Well? Common Causes of Poor Sleep
The most common reasons for poor sleep, from schedule, light and heat to stress, medical causes and an unsuitable bed, with a checklist.
Read more →Sleep healthHow to Fall Asleep Faster Without Relying on Sleeping Pills
Evidence-based, non-drug ways to fall asleep faster: schedule, light, wind-down, relaxation and CBT-I.
Read more →Sleep healthHow Does Your Sleep Schedule Affect Your Health?
Why regular sleep timing matters for alertness, mood and health, and what social jet lag is.
Read more →Sleep healthWhat Causes Restless Sleep?
Causes of tossing and turning: heat, stress, caffeine, an unsuitable bed, partner movement and conditions such as restless legs.
Read more →HabitsHow Exercise Can Influence Sleep Quality
What reviews find about physical activity and sleep, and when to schedule exercise.
Read more →Sleep scienceA Guide to Your Circadian Rhythm
What the body clock is, how light controls it and how to keep it steady.
Read more →Keep reading
Sleep Guide: Habits, Bedroom and Comfort Basics
Practical, non-medical guidance on sleep habits, bedroom setup and comfort, with sources to trust and when to see a doctor.
Read more →Sleep healthHow Much Sleep Do Adults Really Need?
What AASM, the Sleep Research Society and the National Sleep Foundation say about recommended sleep for adults.
Read more →Sleep healthWhy Do I Wake Up Tired Even After 8 Hours?
Common reasons for unrefreshing sleep, from schedule and alcohol to sleep apnoea, and when to see a doctor.
Read more →Sleep healthHow to Build a Better Bedtime Routine
A simple 30-minute wind-down routine built on light, screens, temperature and relaxation, with the research behind it.
Read more →This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.
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