Science-Backed Sleep Tips from 2024 to Help You Snooze Better

Science-based sleep tips to help you sleep better from 2024

Who Lauren J. Young

Between work, school, kids, and the physical and mental demands on our time and energy, we could all use better, more restful sleep. There is no doubt that good eyes are important for our health. Studies have linked it to poor sleep sugar levels and imbalanced metabolism and with great risk cardiovascular problems and neurological conditions, including dementia. And sleeping bodies are highly variable: the quality of sleep can easily deteriorate due to environmental disturbances or emotional or physical stress.

This year we’re focusing on some of the most helpful science tips and discoveries that sleep experts have shared with us; so we hope that in 2025 you will feel refreshed and re-energised.

A short daytime nap sharpens the mind

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If you’re feeling sluggish in the middle of the day, a short nap can be the refresher your brain needs. A growing body of evidence suggests that daytime power naps can boost critical thinking skills, memory, productivity and mood. As Science of Health columnist Lydia Denworth reports, there is a science to effective napping.

It is better to have nap sessions lasting 20 to 30 minutes and before 5:00 p.m., for those who are regularly awake during the day. This is enough time to enter a “light sleep” cycle, which means waking up more easily, avoiding the usual interruptions of sleep at night. But be aware that taking very long naps on a regular basis can be a sign of an underlying health problem.

Staying in bed all day or “Bed rot” can worsen sleep

“Rotting the bed,” or choosing to stay in bed for extended periods of time, is one of social media’s favorite mental health trends. Conditions or disabilities may cause people to remain bedridden, but bedridden is seen as an optional counterculture to “productive” activities—the opposite of work, exercise, or study. People with bed rot often report feeling rejuvenated after spending hours or days in bed, leaving only to go to the bathroom or get food.

But experts say this behavior can throw off the body’s internal clock, or circadian rhythm, which controls sleep-wake cycles. This can change someone’s desire to sleep (making them feel restless when they should normally be asleep) and their sleep cues (making them less likely to associate bed with sleep). To break out of a cycle of bed rot, experts say you must first assess why you feel the need for such a mental load. Then, try to wake up consistently early in your sleep-wake cycle, whatever time you went to sleep, and get natural light for an hour when you wake up, if possible.

The “Sleepy Girl Mocktail” reminded us that magnesium is important for sleep

“sleepy girl mocktail,” cherry juice, seltzer and magnesium was another trend that caught on this year. People on TikTok said the homemade drink helped them fall asleep more easily. But proof that it works is up in the air. That’s right, one of the ingredients, magnesium, has been shown to play a role in sleep. The mineral can help relax muscles and affect brain pathways that stabilize mood and anxiety. Magnesium supplements can be found at local drug stores, but some types can act as laxatives that can disrupt sleep.

Sleeping on the floor can benefit your back—Sometimes

People have slept on the ground for centuries, and for some cultures today, it’s important to their well-being. Some people with certain back diseases can also find it sleeping on the floor is especially helpful.

According to some physical therapists, lying on your back, spread out like a starfish, or with your knees on your back helps to stretch and relieve pressure. The firmness of the floor can provide more support than a very soft mattress.

However, many experts agree that the practice is not appropriate for all back conditions. The flatness of the floor can lead to stiff joints, put more pressure on the hips and buttocks, or reduce the curved shape of the spine, which can lead to back pain.

Sleeping alone might be better for you and your partner

A 2023 survey found that one-third of U.S. couples experienced “sleep divorce,” a trend that picked up steam this year as more people, including celebrities, shared that they were opting for it. sleep separately from your partner to get a good night’s rest.

Some evidence suggests that sleeping alone may be better for some couples. It has a lot to do with differences in sleep compatibility. Studies have shown that people with different sleep schedules, such as night workers and day shift workers, may experience poor sleep if they share a bed, and sleeping with heavy snoring is more likely to lead to fatigue and daytime sleepiness the next day. . Researchers say, however, that co-sleeping has benefits: it can provide comfort and emotional support, which can relieve stress.

Remedies for Anxiety Keeping You Awake

Many people lost sleep over the stress of this year’s US presidential election, and some may still be awake with anxiety. Any stressful event can disrupt the quality of sleepbut experts say there are tips people can use:

Before going to bed, save the screens and try to avoid doomscrolling or consuming too much news; stop when you feel informed. If you’re feeling bored or angry, unwind before you go to bed. Whether it’s practicing meditation, drinking a warm drink, doing a puzzle or knitting, do an activity that puts you in a sleepy state first, no matter what time it is. Using a lesson in cognitive behavioral therapy, try turning negative thoughts into positive ones by focusing on things you’re grateful for, says Sally Ibrahim, a sleep physician at University Hospitals of Northeast Ohio.

“If I practice it over and over again, those thoughts will calm me down. It gives me peace and joy,” he says. “And they’re the kind that help not only our mental health, but our sleep.”