Our Favorite Sleep Hacks (Backed by Science)

Getting better sleep doesn’t have to be complicated. These simple, science-backed hacks can transform your nights:

1. Mouth Taping for Nasal Breathing – Nasal breathing improves oxygen intake and reduces snoring (source: Journal of Otolaryngology).
2. Stick to a Sleep Schedule – Keeping consistent bedtimes regulates your circadian rhythm (Harvard Medical School).
3. Limit Blue Light Exposure – Reducing blue light improves sleep (National Sleep Foundation).
4. Incorporate Magnesium – Magnesium supports relaxation (NIH).
5. Create a Sleep-Inducing Environment – Cooler temps and dark spaces improve sleep (Sleep Foundation).
6. Limit Caffeine – Caffeine disrupts sleep for up to 6 hours (Journal of Clinical Sleep Medicine).
7. Relaxation Techniques – Deep breathing helps with stress relief (APA).
8. Keep Your Bedroom for Sleep – Separate spaces help your brain associate the bedroom with sleep (Mayo Clinic).
9. Eat Sleep-Friendly Foods – Tryptophan-rich foods boost melatonin (Nutritional Neuroscience).
10. Use White Noise – White noise stabilizes sleep (Journal of Sleep Research).