Quality sleep is a cornerstone of health and vitality, yet many of us struggle to get enough. Recent research offers two transformative changes you can make to enhance your sleep and overall well-being.

Step Away from Screens Before Bed

Modern devices like smartphones, tablets, and TVs are embedded in daily life, but they may be sabotaging your rest. The blue light emitted by these screens suppresses melatonin—a hormone critical for regulating sleep. Research has shown that people exposed to screens in the evening experience disrupted sleep patterns, making it harder to fall asleep and stay asleep. Try a screen detox at least one hour before bed to allow melatonin production to normalize. Instead of scrolling, opt for relaxing alternatives like reading a physical book, meditating, or dimming the lights for a calm transition to sleep.

Cool Down Your Bedroom

Temperature is a subtle but powerful factor in sleep quality. Data from over 3.75 million nights revealed that warm bedrooms correlate with poorer sleep. During sleep, your body naturally lowers its core temperature, signaling that it’s time to rest. Keeping your bedroom between 60–67°F (15–19°C) aligns with this natural process, creating the ideal environment for deep and restorative sleep. Adjust your thermostat, use breathable bedding, and consider a fan or air conditioning to maintain the perfect sleep sanctuary.

Adopting these two changes—reducing screen time in the evening and optimizing your bedroom temperature—can transform your nights and supercharge your days. Small adjustments can yield big results when it comes to restful, rejuvenating sleep.