4 practical strategies that could help you get a better night’s sleep

4 Science-Backed Ways to Enhance Your Sleep Quality

If restless nights are disrupting your life, simple adjustments—backed by research—can help you achieve deeper, more restorative sleep. From physical activity to cognitive techniques, these evidence-based strategies offer natural solutions to improve your rest without relying on medication.

1. How Regular Exercise Improves Sleep

Physical activity is one of the most effective ways to enhance sleep quality—but timing is key. While intense evening workouts may interfere with rest, consistent exercise has been shown to increase both sleep duration and depth over time.

Research confirms that the benefits of exercise on sleep are cumulative. One study found that participants who maintained a regular workout routine gained an average of 45 extra minutes of sleep per night—a result comparable to, or even better than, some sleep medications. However, these improvements took about four months to appear, highlighting the need for consistency.

Key takeaway: If insomnia is a concern, incorporating moderate, regular exercise—such as brisk walking, cycling, or yoga—into your daily routine may lead to lasting sleep improvements.

2. Melatonin: A Natural Sleep Regulator

Melatonin, the hormone that governs your sleep-wake cycle, is widely used to manage jet lag and mild insomnia. Available by prescription or through pharmacists in some regions, its effectiveness varies by individual.

A 2013 meta-analysis of 19 randomized controlled trials (involving 1,683 participants) found that melatonin:

Reduced the time to fall asleep by 7 minutes compared to a placebo.
Increased total sleep time by an average of 8 minutes.

While the effects are modest, melatonin may be useful for short-term sleep disruptions, particularly for shift workers or travelers adjusting to new time zones.

3. Sleep Medications: Quick Relief with Long-Term Risks

Sleeping pills can provide temporary relief during periods of high stress—such as grief, major life changes, or acute insomnia. However, prolonged use carries significant risks, including:

Dependency and reduced effectiveness over time.
Unusual side effects, such as sleepwalking, sleep-driving, or sleep-eating.
Potential cognitive impairment, especially in older adults.

Medical professionals typically reserve sleep medications for severe cases, such as patients with traumatic brain injuries or chronic sleep disorders. For most people, non-pharmacological approaches—like relaxation techniques, exercise, or cognitive behavioral therapy (CBT)—are safer and more sustainable.

4. Cognitive Behavioral Therapy for Insomnia (CBT-I): The Gold Standard

Endorsed by leading health organizations, including the American College of Physicians, CBT-I is the most effective long-term treatment for chronic insomnia. Unlike medications, it addresses the root causes of sleep disturbances by:

Challenging negative thought patterns (e.g., *”If I don’t sleep, I’ll fail tomorrow.”*).
Replacing anxiety with realistic, positive affirmations (e.g., *”I can function even with less sleep.”*).
Teaching sleep-restriction techniques to improve sleep efficiency.

CBT-I is accessible through:

Licensed therapists specializing in sleep disorders.
Online programs and apps (e.g., Sleepio, SHUTi).
Self-help workbooks for guided practice.

Why it works: By breaking the cycle of sleep-related anxiety, CBT-I helps retrain the brain to associate bedtime with rest rather than stress.

Which Strategy Is Right for You?

Improving sleep often requires a combination of approaches. Consider:

Exercise for long-term benefits.
Melatonin for occasional disruptions.
CBT-I for chronic insomnia.
Avoiding sleep medications unless medically necessary.

For persistent sleep issues, consult a sleep specialist to develop a personalized plan. Small, consistent changes can lead to significant improvements in both sleep quality and overall well-being.