5 Tips to Naturally Improve Your Sleep, Backed By Science.
Struggling to fall asleep or stay asleep? You’re not alone. Whether it’s that second espresso too late in the day or late-night scrolling, our modern habits are doing no favours for our sleep quality.
Here are my top five science-backed tips for naturally improving your sleep—without the need for supplements or sleep trackers. Just simple, sustainable strategies that work.
1. Top of the morning - Get Natural Light Exposure Early
One of the most underrated habits for improving your sleep starts in the morning. Getting outside within 30–60 minutes of waking can significantly help regulate your circadian rhythm, your internal body clock.
Here’s how to do it:
On sunny days, aim for 10 minutes outdoors.
On cloudy days, 20 minutes.
On gloomy days, 30–60 minutes.
If sunlight isn’t accessible, especially in winter months, consider using a daylight simulator. And if safe to do so, avoid wearing sunglasses during this time (contact lenses and eyeglasses are okay). No, you don’t have to stare at the sun, just allow natural light into your eyes (safely!).
2. A Whole Latte More To Caffeine Than a “Pick Me Up.”
We all love our morning cup of coffee, but timing is everything.
Caffeine blocks adenosine, the compound that makes you feel sleepy, and that’s why we get a boost in the morning. But here’s the kicker: when caffeine wears off, adenosine binds with more intensity, often leading to that infamous 2–3pm crash.
What to do instead:
- Wait 60–90 minutes after waking to drink caffeine.
- This allows your natural energy systems to activate first—especially your morning cortisol surge, giving you sustained energy and better sleep that night.
3. The Early Bird Gets The Best Sleep
Your body loves consistency. That’s why one of the most effective ways to improve sleep is to go to bed and wake up at the same time every day, even on weekends.
The goal? 7–8 hours of sleep each night, aligning with your natural circadian rhythm. Falling asleep when your body first feels tired, rather than pushing through, can make a massive difference.
4. Don't Follow Your Dreams, Time Them!
If you love a nap, make sure you’re napping smart. Too much daytime sleep can interfere with your sleep drive later on.
The rule of thumb: Keep naps to under 90 minutes, or skip them altogether. Anything longer can disrupt your internal body clock, making it harder to fall asleep at night.
5. Set Up A Sleep Friendly Night Time Routine
Your evening habits can make or break your sleep quality. Here’s how to create an environment that tells your brain: “It’s time to rest.”
Essential night-time tips:
Ditch the screens (or at least activate Do Not Disturb). Blue light suppresses melatonin, the hormone that makes you feel sleepy. Charging your phone across the room = less temptation.
Make your room dark. Light exposure at night delays melatonin production. Invest in blackout curtains or an eye mask.
Dim the lights after 10pm. Harsh overhead lighting between 10pm–4am can confuse your internal clock. Use warm, low lighting instead.
Cool your room. Your body needs to drop by 1–3°C to fall asleep. Keep your space cool and layer blankets for easy temperature control.
Skip the blue light blockers. Current research doesn’t strongly support them for sleep quality. Instead, focus on reducing overall artificial light exposure.
Ready to Wake Up Refreshed?
These simple changes can transform your energy, mood, and overall wellbeing—starting tonight. If you’re looking for a more personalised plan, explore Radiquel’s nutrition services including meal guides, 1:1 consults, and sleep-supporting recipes formulated with your circadian rhythm in mind.