How to regulate our sleep: Advice based on science
Poor sleep is not just tiredness. It is a self-feeding cycle – and science shows us exactly how to break it. We will also share some recommendations on how to improve sleep, but first let’s understand what science says about it.
Sleep is not a luxury – it is a biological function just as important as breathing. And like any bodily function, when it breaks down, there are reasons – but also paths and ways to fix it.
Has it ever happened to you that you lie down in bed, are tired but cannot fall asleep? You think, plan, worry, look at the clock, calculate how many hours are left – but simply cannot sleep.
This is not a coincidence and it is not happening only to you. There is an entire science that deals with this phenomenon. According to recent research:
- 33–50% of adults report regular sleep difficulties
- 6–10% meet the clinical criteria for a sleep disorder (insomnia)
Moreover, every additional hour spent on a screen in bed before sleep increases the risk of insomnia by about 59%.
Where does the sleep disorder come from?
Sleep disorders rarely arise from nothing. They usually begin with a stressful event – a difficult period at work, a loss, a change, anxiety. The brain activates in response to danger. This is its biological function – to keep you vigilant when there is danger.
But the problem is that the brain does not know the danger has passed, and the continuation of the sleep disorder creates hyperarousal – a state where the nervous system remains activated even when you need rest. Cortisol stays high when it should drop. The heart beats a little faster. Thoughts don’t stop.
What doesn’t work – and why
The most common mistake: Going to bed early to “catch up” on lost sleep or staying in bed tossing and turning. This is one of the habits that worsens the sleep disorder – the brain learns to associate the bed with insomnia and anxiety.
The more you try, the worse it gets.
According to the CBT-I method, we need to do precisely the opposite: limit time in bed, increasing “sleep pressure” and making the brain re-associate the bed with sleep, not anxiety. CBT-I improves insomnia symptoms in up to 80% of patients, and 90% of them reduce or stop sleep medications. Unlike pills, the effects continue long after the treatment ends.
“The night you don’t sleep is not proof that something is wrong with you. It is a signal that your body is trying to tell you something. Listen to it.”
What works according to science?
Poor sleep is not just tiredness – it affects mood, concentration, mental and physical health. Here are eight research-based, simple-to-apply tips that can change the way you sleep every night:
1. Keep your room temperature low
Sleep requires a drop in body temperature. A room that is too warm prevents this physical process. The scientifically recommended temperature is 18–20°C.
2. Avoid screens at least 60 minutes before sleep
Blue light blocks melatonin, the sleep hormone. Not only that, but the content also emotionally stimulates the brain. Therefore, try not to be on your phone at least 60 minutes before sleep.
3. Use your bed only for sleep
The brain learns from context. If you work, watch Netflix, or spend time in bed during the day, the brain learns that the bed is associated with various activities and is not suitable for sleep. Therefore, try to spend as little time in bed as possible during the day.
4. Stick to the same sleep schedule every day
The sleep rhythm works like a biological clock. Different schedules completely disorient it. Try to always sleep at a set time, even on weekends.
5. Skip caffeine after 2:00 PM
The effect of caffeine lasts about 5–7 hours in the body. A coffee at 3:00 PM still has an effect when you lie down at 10:00 PM.
6. Exercise during the day, not close to bedtime
Physical activity regulates the body and brain rhythm and increases deep sleep. But intensive exercise 3–4 hours before sleep makes it harder. Exercise at least 3–4 hours before sleep.
7. Build a pre-sleep routine
Reading, a warm shower, slow breathing, calming audio / meditation. The brain needs signals that it is time to calm down. Practice one of these 30–60 minutes before sleep and sleep will be restful.
8. Keep your room dark and quiet
Even the small light of a phone can interfere with melatonin. Blackout curtains or a sleep mask can help a lot.
Sleep does not improve in one night – and that is normal. If you sleep one night without your phone but return to old habits tomorrow, the brain will not understand the message. The key is consistency. The brain and body learn through repetition – and the more nights you respect the routine, the more natural and peaceful sleep becomes.
Scientific sources: PMC — CBT-I: An Effective and Underutilized Treatment (Perlis et al.); Frontiers in Psychiatry (2025) — Insomnia & Generalized Anxiety Disorder; Science of Total Environment (2023) — Nighttime Temperature and Sleep; Frontiers in Psychiatry (2025, Norway) — Screen time 40,000 students, 59% insomnia risk; Sleep Medicine Reviews (2023) — Caffeine and subsequent sleep; Nature Scientific Reports (2024) — Physical activity and sleep onset; National Sleep Foundation Consensus (2024) — Screen use and sleep across the lifespan; Sleep Health Foundation — CBT-I efficacy 80%.