How to sleep better: Optimize your sleep quality

In this article, we’ll explore how sleep impacts key health factors like your immune system, metabolism, and cognitive performance—and share actionable, science-backed strategies on how to sleep better. Our goal is to help you wake up feeling refreshed and ready to tackle the day. We’ll also provide effective tips to sleep better and address common sleep problems so you can enjoy the full health benefit of sleep.

What makes sleep healthy?

Sleep influences nearly every system and function in your body—from cellular processes to your mental health. A study by the American College of Cardiology has demonstrated the significant impact quality sleep can have on life expectancy. [2] The research examined over 172,000 individuals and identified 5 key factors for optimal sleep:

• An ideal sleep duration of 7-8 hours
• Rarely having trouble falling asleep
• Few sleep interruptions during the night
• No sleep medications
• Feeling rested after waking up

People who met all five factors had a 30% lower risk of mortality. Life expectancy increased by 4.7 years for men and 2.4 years for women. Moreover, approximately 8% of all deaths might be attributed to poor sleep habits. These findings show that not only is sufficient sleep important, but quality is paramount – and good sleep habits should be established early in life.

Health benefits of sleep

For your longevity—your healthy lifespan—the health benefit of sleep cannot be overstated. While you sleep, your body is far from inactive. In fact, it’s working hard to regenerate you mentally and physically.

Strengthening the immune system

During sleep, your immune system performs at its peak. It produces defense cells and cytokines that are essential for fighting off infections. People with sleep deficiency are more susceptible to infections and take longer to recover. [3]That’s why, when you’re sick, you feel an increased need for sleep—your body is demanding the time it needs to heal.[4]‍

Cognitive functions and memory

Sleep is important for your mental performance. While you sleep, your brain consolidates and reorganizes memories, particularly during REM sleep. [5]After a good night’s rest, you’ll find that you can:

• Absorb and process new information more effectively[6]
• Think more creatively and solve problems with ease
• Focus better and regulate emotions more efficiently [7]‍

Chronic sleep deprivation, however, can lead to concentration difficulties, reduced problem-solving abilities, and memory disorders.[8]

Physical recovery and metabolism

During deep sleep, your body releases growth hormones that are essential for cell regeneration and tissue repair. These processes support:

• Muscle growth and regeneration after physical activity [9]
• Wound healing and tissue renewal[10]
• Bone health[11]‍

Sleep also regulates glucose metabolism and influences hormones that control hunger and satiety. People who don’t get enough sleep are at a higher risk for weight gain and type 2 diabetes.[12]

Prevention of chronic diseases

Healthy sleep helps prevent a range of chronic conditions. Long-term studies show that poor sleep quality and duration are linked to an increased risk of:

• Cardiovascular diseases [13]
• High blood pressure[14]
• Metabolic disorders [15]
• Obesity
• Depression and anxiety disorders [7]
• Neurodegenerative diseases [16]‍

Sleep contributes to detoxifying the brain. During sleep, the spaces between brain cells widen, allowing metabolic waste products to be transported away more efficiently – a process that may protect against Alzheimer's and other neurodegenerative diseases.[16]

Hormone balance and regulation

Sleep influences the production and release of many hormones [17]:

• Melatonin: The “sleep hormone” is released in darkness and regulates your sleep-wake rhythm.[18]
• Serotonin: This “happiness hormone” is produced in daylight and contributes to your mood and well-being.
• Growth hormones: Released during deep sleep, they promote cell regeneration and growth.
• Cortisol: This "stress hormone" decreases during sleep and rises in the morning to prepare you for the day.
• Leptin and Ghrelin: These "hunger and satiety hormones" become imbalanced through sleep deprivation, which can lead to increased feelings of hunger.

A balanced hormone production is vital for your energy levels, mood, and overall health – and significantly depends on sufficient, high-quality sleep.[19]

Tips to sleep better in the long term

While there’s no “on-off switch” for sleep, there are surprisingly effective strategies to improve your sleep quality, especially if you often struggle with insomnia or wake up feeling unrefreshed.

Stick to a consistent sleep schedule [20]

Your body loves rhythm and consistency. Try to go to bed and wake up at the same time every day. You can relax your habits on weekends, but turning night into day too often can have negative effects. Studies show that a stable sleep-wake rhythm supports your body's internal clock and regulates the release of the sleep hormone melatonin. Aim for 6-8 hours of sleep daily, depending on your individual needs.

Optimize your sleep environment [21]

Cooler temperatures can boost metabolism and regeneration—not just during the day but also at night, helping your body recover optimally. The ideal bedroom temperature is a cool 16-18°C (60-65°F).

Your bedroom should also be well-ventilated and completely dark, as even small amounts of light can inhibit melatonin production and lead to poor sleep. If you can't darken or quiet your space, a comfortable sleep mask and earplugs can help.[22]

Reduce screen time before bedtime [23]

The blue light from digital devices suppresses melatonin production and keeps you awake when you're tired but can't sleep. Avoid smartphones, tablets, and computers for at least an hour before bedtime. If unavoidable, use your device's night mode, which reduces blue light. Even better: read a book in dim lighting or listen to relaxing music.

Keep up regular exercise during your day [24]

Physical activity demonstrably improves sleep quality. 30 minutes of moderate movement daily can work wonders – as can regular workouts. However, you should avoid intense physical activities right before bedtime – keep at least 2-3 hours distance so your body can calm down. Exercising in daylight additionally supports your sleep-wake rhythm.

Pay attention to your diet and drinks [25]

What you eat and drink significantly impacts your sleep. Avoid heavy meals 2-3 hours before bedtime. Caffeinated drinks like coffee, black tea, or sodas should be avoided after midday, as caffeine can stay in your system for up to 8 hours. Alcohol also disrupts deep sleep, even though it may make falling asleep easier.  Instead, try soothing herbal teas like chamomile, valerian, or lemon balm if you are looking for things what to do when you can't sleep.

Calm your mind – with relaxation techniques [26]

Racing thoughts, worries, and overthinking can keep you awake all night. This is where mindfulness exercises, meditation, breathwork, and other relaxation techniques can help.

Through meditation, you can learn to control your thoughts by focusing your attention on a single point, such as your breath, your body, or the silence around you. Audio-guided meditations can also be a helpful tool.

Breathwork, or controlled breathing techniques, can calm your body within minutes by using intentional breathing patterns—a specific example follows below.

Guided imagery involves creating positive mental images and scenarios. Sleep stories or guided visualizations can be particularly effective for this.

Journaling before bed can help you offload worries by writing down what’s troubling you and what steps you can take the next day.

If none of these work, get out of bed and engage in a calming, distracting activity, like reading a light book, until you feel sleepy.

What to do if I’m tired but can't sleep?

If you’re lying in bed and struggling to fall asleep despite your best efforts, try these tips to fall asleep quickly and get the rest you deserve.

How to fall asleep quickly with the 4-7-8 breathing technique

The 4-7-8 breathing technique is designed to help you fall asleep fast. Based on yogic pranayama practices, it has been shown in studies to calm heart rate variability and lower blood pressure. [27]‍

Here’s how it works:

• Lie down comfortably and place the tip of your tongue behind your upper front teeth, keeping it there throughout the exercise.
• Part your lips slightly and exhale completely through your mouth, making a “whoosh” sound.
• Close your lips and inhale quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale through your mouth for 8 seconds, making another “whoosh” sound.
• Repeat this cycle four times.

Fall asleep with Progressive Muscle Relaxation (PMR) [28]

Progressive Muscle Relaxation (PMR) is a scientifically proven technique to reduce stress and improve sleep quality. By tensing and relaxing muscle groups, you help your body release stored tension and enter a deeper state of relaxation.

• Lie comfortably on your back and close your eyes. Take a few deep breaths.
• Raise your eyebrows for 5 seconds, as if you’re surprised. Feel the tension in your forehead.
• Release and relax your facial muscles completely. Enjoy the sensation of relaxation for 10 seconds.
• Next, tense your jaw and cheek muscles by smiling widely for 5 seconds.
• Relax again and pause for 10 seconds.
• Gradually work your way down your body—shoulders, arms, chest, abdomen, legs, and feet.

You don’t have to complete all muscle groups. If sleep overtakes you before you finish, that’s even better.

How AYUN can help you sleep better

Healthy sleep is fundamental for your long-term health. At AYUN, we view sleep quality as part of a comprehensive health picture and help you optimize the relevant factors with our personalized approach.

Diagnostics through longevity check-ups

Our check-ups provide deep insights into the factors affecting your sleep:

• Blood Analysis: Nutrient deficiencies like magnesium or B vitamins can directly impact your sleep.
• Heart Rate Variability: This measurement reveals your individual stressors and how your nervous system responds to them.
• Gut Microbiome: Analysis can identify inflammation processes that may disrupt sleep.

Cutting-edge treatments for better sleep

Based on your results, we may recommend targeted treatments:

• Red Light Therapy: Improves mitochondrial function and supports a healthy sleep-wake cycle.
• Cryotherapy: Reduces stress and enhances recovery, both crucial for restful sleep.
• HBOT (Hyperbaric Oxygen Therapy): Proven to improve sleep quality.
• IV Infusions: Address nutrient deficiencies with targeted supplementation.

Optimize your sleep and live a longer, healthier life

At AYUN, we focus on long-term solutions, not quick fixes. We help you identify the root causes of sleep issues rather than just treating symptoms. Learn more about how our Longevity Check-ups and treatments can improve your sleep and overall health during a free info call.

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Conclusion: Healthy sleep is a matter of habit

Small, consistent habits throughout the day can shorten the time it takes to fall asleep and improve your sleep quality. Movement, nutrition, proper light exposure, and consistent sleep times all contribute to healthy sleep—and the regeneration needed for a long, healthy life.

By prioritizing these tips to sleep better, you’re taking meaningful steps toward improved well-being and longevity. Sleep well, live well!