🌙 5 Science-Backed Habits for Better Sleep

Ever crawl into bed exhausted, only to toss and turn for hours? Or maybe you fall asleep fine but wake up at 2 a.m. and can’t drift back off. Good news—better sleep habits are often about simple changes, not complicated fixes. Here are five science-backed ways to help you fall asleep faster and stay asleep longer.

1️⃣ Try Melatonin (But in the Right Amount)

Melatonin is a natural hormone your body produces at night to signal it’s time for sleep. You can also take it as a supplement if your schedule or travel throws things off.

Did you know your body’s melatonin levels start to rise naturally about two hours before bedtime? Taking a small supplement can help if your sleep schedule is off—just be careful not to overdo it.

Most adults do well with just 0.5–3 mg about 30–60 minutes before bed. Extended-release versions can help if your problem is staying asleep.

And... taking more doesn’t mean better sleep. Doses above 5–10 mg usually don’t add benefit and may cause grogginess or vivid dreams. Smaller amounts are often just as effective.

2️⃣ Create a Calming Bedtime Routine for Better Sleep Habits

Your brain loves patterns. A consistent routine signals it’s time to wind down. Try:

• Reading a physical book (not on your phone)

• Journaling to clear your mind

• Listening to a sleep story on the Calm app

• Playing soft music—instrumental or ambient tracks around 60–80 BPM are especially soothing

3️⃣ Limit Blue Light Before Bed

Blue light from phones, tablets, and TVs tricks your brain into thinking it’s daytime. To help your natural melatonin kick in, turn off screens at least 30–60 minutes before bed.

If total darkness isn’t possible, try blackout curtains or a comfy sleep mask.

Chek out my favorite weighted sleep mask and unweighted sleep mask.

4️⃣ Make Your Bedroom Sleep-Friendly

Set the scene for slumber:

• Cool environment: Science shows most people sleep best in rooms around 60–67 °F (15–19 °C) because your core body temperature naturally drops at night (Sleep Foundation).

  
  

• Dark and quiet: Block light with blackout curtains, and mask noise with earplugs or a white-noise machine.

Tested & Loved: (My recommendations)

Earplugs: Don't waste your time with the foam ones, they suck. I like silicone earplugs for maximum noise relief! They are the best I have found so far! If you don't like the "wax" feeling, then the 2nd best for side sleepers is the Curved Everyday Earplugs.

White-Noise Machine: I like the Homedics Sound Sleep white-noise machine as it has an alarm clock, sound machine, projection feature to show the time on the ceiling (super cool!), and more. If you travel a lot, then a travel sound machine is a great device to have.

Note: Always follow product instructions and choose what feels most comfortable for your sleep style.

SOUND MACHINE HACK: If you have the Calm App you can go into scene selection, change the Play sounds outside of app to 12 hours then "x" out of that page. Set your phone down and head to bed. Then in the morning, change it back to 0 seconds. Presto! No additional travel device is needed.

5️⃣ Use Relaxation Techniques

Stress and racing thoughts are sleep’s worst enemies. Try:

• Deep breathing or progressive muscle relaxation (Mayo Clinic guide)

• Gentle stretching or bedtime yoga

• Writing down tomorrow’s to-do list so your mind can rest

🌙 The Bottom Line

Falling asleep and staying asleep doesn’t have to be a struggle. Whether it’s adjusting your melatonin, creating a calming routine, or upgrading your sleep space, small changes can lead to big improvements in how well you rest. Experiment with these tips and see what works best for you.

Sweet dreams!

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