12 science-backed tips to optimise your sleep
Sleep is the foundation of peak performance, cognitive function, and overall well-being. Yet, many people struggle to achieve consistently high-quality sleep. Our team of performance specialists has compiled 12 scientifically validated strategies to optimise sleep quality and recovery.
1. Align Your Body Clock with Natural Light Exposure
Your circadian rhythm—your body's internal clock—is primarily regulated by light. Aim for at least 30 minutes of outdoor sunlight exposure in the morning. This helps set your sleep-wake cycle, optimises melatonin production at night, and supports energy levels during the day.
2. Maintain a Consistent Sleep Schedule
Irregular sleep patterns can disrupt circadian rhythm and impair sleep quality. Aim to wake up and go to bed at the same time every day, even on weekends. Setting a nightly alarm to remind you to start winding down can be as beneficial as a morning alarm.
3. Optimise Your Sleep Environment
Temperature: A cool bedroom (18°C-19°C) mimics the body's natural drop in temperature before sleep, enhancing sleep onset and deep sleep quality.
Darkness: Use blackout blinds, eye masks, or minimal lighting to eliminate artificial light exposure, which can suppress melatonin production.
Sound Management: Consider earplugs or white noise machines to block disruptive noises and create a calming sleep environment.
4. Limit Blue Light Exposure Before Bed
Electronic screens (phones, laptops, TVs) emit blue light, which suppresses melatonin and delays sleep onset. Reduce screen exposure at least 1-2 hours before bed, or use blue light-blocking filters or glasses if screen time is unavoidable.
5. Be Strategic with Caffeine Consumption
Caffeine has a half-life of approximately 5-6 hours, meaning that even an afternoon coffee can impact nighttime sleep. Ideally, avoid caffeine after 2 p.m. If needed, switch to lower-caffeine options like green tea.
6. Avoid Eating Large Meals Close to Bedtime
Digesting a heavy meal before bed can increase core body temperature and disrupt sleep. Finish eating at least 2-3 hours before bed. If you’re hungry, opt for a light, protein-rich snack such as Greek yogurt, almonds, or a small banana to support sleep-promoting neurotransmitters.
7. Use Targeted Sleep-Enhancing Nutraceuticals
Certain supplements can support sleep architecture:
Magnesium (especially glycinate or threonate) helps relax muscles and calm the nervous system.
L-theanine (found in green tea) reduces stress and enhances relaxation.
5-HTP & Apigenin support serotonin and GABA pathways, both essential for sleep regulation.
Glycine can promote deeper sleep when taken before bed.
Always consult with a healthcare professional before adding supplements to your routine.
8. Engage in Gentle Movement or Relaxation Techniques
Calm the nervous system before bed with diaphragmatic breathing, gentle stretching, or mindfulness practices such as yoga nidra. These activities reduce cortisol levels and promote a parasympathetic state conducive to sleep.
9. Take a Hot Bath or Sauna Before Bed
Paradoxically, exposing your body to heat (via a warm bath, shower, or sauna) helps cool you down afterward. Heat exposure induces vasodilation, which enhances heat dissipation and facilitates sleep onset.
10. Dim the Lights and Establish a Pre-Sleep Routine
Gradually dimming the lights 1-2 hours before bed mimics the natural decline in sunlight and signals to your brain that it’s time to wind down. Create a calming routine—read a book, listen to a podcast, or engage in another relaxing, screen-free activity.
11. Invest in High-Quality Bedding
Your sleep surface matters. Opt for:
Breathable, natural fabrics (cotton, linen, or bamboo) for sheets and pyjamas.
A supportive pillow tailored to your sleeping position.
A mattress that supports spinal alignment and pressure relief.
12. Make the Most of Natural Airflow
Fresh air can improve air quality and support thermoregulation during sleep. Use a fan, open a window, or invest in an air purifier if you live in an area with high pollution levels.
The Bottom Line
Quality sleep is a cornerstone of physical and mental health. By implementing these evidence-based strategies, you can enhance your sleep efficiency, recovery, and overall well-being. Small, consistent changes can yield profound long-term benefits.