Miimu

7 Easy Sleep Hacks

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A curated resource bundle covering science-backed strategies for falling asleep faster, sleeping deeper, and waking more restored — spanning environment, routine, behavior, and supplementation.

15 Proven Tips to Sleep Better at Night 15 Proven Tips to Sleep Better at Night
This article lists 15 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health.
www.healthline.com
How to Fall Asleep Fast How to Fall Asleep Fast
Looking for ways to fall asleep fast? We share the relaxation methods that can help you clear your mind and get to sleep quickly.
www.sleepfoundation.org
Natural Sleep Remedies That Really Work Natural Sleep Remedies That Really Work
Find out which natural remedies for sleep are backed by science. From relaxation techniques to lifestyle changes, here’s how to get better rest nat...
www.ncoa.org
The impact of exercise on sleep and sleep disorders - npj Biological Timing and Sleep The impact of exercise on sleep and sleep disorders - npj Biological Timing and Sleep
Regular exercise provides a variety of health benefits, including enhanced sleep quality and reduced symptoms of sleep disorders. The complex inter...
www.nature.com
Serious sleep hacks that really work — Sleep Cycle Serious sleep hacks that really work — Sleep Cycle
When you’ve tried everything but you’re still awake. Here are some serious sleep hacks that really work.
sleepcycle.com

Hack 1: Cool Your Bedroom Temperature

Best Temperature for Sleep Best Temperature for Sleep
Discover the science behind why we sleep better within a certain temperature range, and get advice for optimizing your bedroom temperature at night.
www.sleepfoundation.org
What’s the Best Temperature for Sleep? What’s the Best Temperature for Sleep?
Is it better to sleep in cooler or warmer temperatures? A sleep psychologist shares how both can affect our REM cycles and overall health.
health.clevelandclinic.org
Can’t Sleep? Adjust the Temperature Can’t Sleep? Adjust the Temperature
Keeping your bedroom cool, even when it’s cold outside, may help you get longer, more restful sleep.
www.webmd.com
The Key Role of Temperature in Sleep Quality The Key Role of Temperature in Sleep Quality
Want better sleep? A cooler room might be the key. Discover the science that connects temperature and sleep for more restful nights.
www.psychologytoday.com
Reduced Sleep Efficiency Tied to Air Quality, Temperature, and Noise Reduced Sleep Efficiency Tied to Air Quality, Temperature, and Noise
Air quality, temperature levels, and noise are all associated with reduced sleep efficiency, highlighting the importance of bedroom environment.
www.neurologyadvisor.com

Hack 2: Lock In a Consistent Sleep Schedule

Circadian Rhythm Circadian Rhythm
Circadian rhythms are natural, 24-hour patterns that play a vital role in the sleep-wake cycle. Learn more about how they work and how to keep them...
www.sleepfoundation.org
How to Fix Your Sleep Schedule How to Fix Your Sleep Schedule
Fix your sleeping schedule and get restorative slumber by optimizing your circadian rhythm.
www.sleepfoundation.org
What Is Circadian Rhythm? What Is Circadian Rhythm?
Your circadian rhythm is the pattern your body follows based on a 24-hour day. Learn more about how it works and what affects it.
my.clevelandclinic.org
Sleep Corner: Circadian Rhythms and Routines: Cultivate Consistency for Improved Mental Health Sleep Corner: Circadian Rhythms and Routines: Cultivate Consistency for Improved Mental Health
Circadian rhythms often come up when talking about flying through time zones and experiencing jet lag or after you’ve pulled a grisly all-nighter; ...
studentaffairs.stanford.edu
How to Fix Your Circadian Rhythm: 6 Easy Steps How to Fix Your Circadian Rhythm: 6 Easy Steps
Learn how to reset your circadian rhythms, including your sleep-wake schedule, through light exposure, exercise, strategic meal times, and more.
www.sleepfoundation.org
Time Difference: When Your Circadian Rhythm Doesn’t Sync Up Time Difference: When Your Circadian Rhythm Doesn’t Sync Up
Circadian rhythm disorders are when your body’s natural “clock” doesn’t work right. Learn about symptoms and what you can do.
my.clevelandclinic.org

Hack 3: Cut Blue Light Exposure Before Bed

How Blocking Blue Light at Night Helps You Sleep How Blocking Blue Light at Night Helps You Sleep
By blocking blue light in the evening, you can prevent the disruption in the natural sleep-wake cycle caused by artificial lighting and electronics.
healthline.com
Blue Light: What It Is and How It Affects Sleep Blue Light: What It Is and How It Affects Sleep
Many people use electronics before bedtime, but this may have a negative effect on sleep. Learn how blue light disrupts sleep and how to reduce its...
www.sleepfoundation.org
Blue light has a dark side - Harvard Health Blue light has a dark side - Harvard Health
Light at night is bad for your health, and exposure to blue light emitted by electronics and energy-efficient lightbulbs may be especially so....
www.health.harvard.edu
Block screens' blue light to get better sleep Block screens' blue light to get better sleep
Dear Doctors: Our family spends a lot of time these days on our screens. I’ve always had trouble sleeping (mom brain), but now my husband and our t...
www.uclahealth.org
How Blue Light Can Disrupt Your Sleep - Amerisleep How Blue Light Can Disrupt Your Sleep - Amerisleep
Wondering how blue light can disrupt your sleep? Screen time may be harming your sleep more than you realize. In our post, we offer tips to avoid b...
amerisleep.com

Hack 4: Practice a Bedtime Relaxation Technique

Relaxation Exercises To Help Fall Asleep Relaxation Exercises To Help Fall Asleep
If stress or anxiety is keeping you awake at night, try these gentle exercises to calm your body and mind.
www.sleepfoundation.org
Relaxation Techniques for Health Relaxation Techniques for Health
This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided ima...
www.mayoclinic.org
8 best breathing exercises for sleep — Calm Blog 8 best breathing exercises for sleep — Calm Blog
Sleep better with mindful breathing exercises including 4-7-8 breathing, diaphragmatic breathing, alternate nostril breathing and other techniques.
www.calm.com
Breathing exercises for better sleep - Headspace Breathing exercises for better sleep - Headspace
Deep breathing exercises before bed can help us let go of the day and relieve stress so the body and mind are ready to rest. Learn how to sleep bet...
www.headspace.com
Bedtime Meditation for Sleep - HelpGuide.org Bedtime Meditation for Sleep - HelpGuide.org
This relaxing sleep meditation helps you unwind at bedtime, let go of tension, and ease the transition into sleep.
www.helpguide.org

Hack 5: Mind Caffeine and Alcohol Timing

Caffeine, Food, Alcohol, Smoking and Sleep | Sleep Health Foundation Caffeine, Food, Alcohol, Smoking and Sleep | Sleep Health Foundation
This is a fact sheet about Caffeine, Food, Alcohol, Smoking and Sleep, all of which can affect good sleep health.
www.sleephealthfoundation.org.au
More awake, less rested: The hidden cost of caffeine on sleep quality More awake, less rested: The hidden cost of caffeine on sleep quality
Research from MD-PhD scholar Ank Agarwal (2024 cohort) shows that by rethinking when and how we consume caffeine, we can optimize both wakefulness ...
knight-hennessy.stanford.edu
How do alcohol and caffeine affect sleep? How do alcohol and caffeine affect sleep?
Sleeping better with alcohol or caffeine may be a false perception that leads to poorer sleep, a new study finds.
www.medicalnewstoday.com
Caffeine and Sleep Caffeine and Sleep
Drinking caffeine too close to bedtime can keep you awake. Learn why this happens and what other effects caffeine may be having on your sleep.
www.sleepfoundation.org
How to Get Caffeine Out of Your System How to Get Caffeine Out of Your System
If you've ever experienced jitteriness, anxiety, or sleeplessness after consuming too much caffeine, you may wonder whether there's a way...
blog.ultrahuman.com
Caffeine and alcohol affects sleep quality, even when you may not realise it Caffeine and alcohol affects sleep quality, even when you may not realise it
Despite their differences, alcohol and caffeine have one thing in common - their ability to impact sleep quality.
www.foodnavigator.com

Hack 6: Exercise — but Time It Right

Exercise and Sleep Exercise and Sleep
Sleep and exercise are closely intertwined. Learn how sleep can affect physical activity levels and vice versa.
www.sleepfoundation.org
Get Moving to Get Better Sleep - National Sleep Foundation Get Moving to Get Better Sleep - National Sleep Foundation
Find out how exercise can help kickstart your Best Slept Self® It’s no secret that exercise has widespread health benefits. It improves your mental...
www.thensf.org
Research notes: 5 surprising facts about exercise and sleep - American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers Research notes: 5 surprising facts about exercise and sleep - American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers
Exercise is an important contributor to your sleep health. People tend to sleep better when their lifestyle includes some physical activity.
aasm.org
Physical Activity and Sleep Physical Activity and Sleep
Want to learn more about sleep and physical activity? Our guide includes an overview of sleep hygiene, tips for working out during the day, and more.
www.sleepfoundation.org
The effects of physical activity on sleep architecture and mood in naturalistic environments - Scientific Reports The effects of physical activity on sleep architecture and mood in naturalistic environments - Scientific Reports
Physical activity has been found to alter sleep architecture, but these effects have been studied predominantly in the laboratory and the generaliz...
www.nature.com

Hack 7: Try Natural Sleep Supplements

Natural Sleep Aids: Which Are the Most Effective? Natural Sleep Aids: Which Are the Most Effective?
Natural sleep aids are a popular choice for treating mild sleep problems. Learn about the best natural sleep aids and how each works to improve sleep.
www.sleepfoundation.org
Natural Sleep Aids to Help You Get More Zzz’s Natural Sleep Aids to Help You Get More Zzz’s
Consider these natural sleep aids, such as melatonin and magnesium. Also learn about antihistamines and sleep, side effects, and more.
www.healthline.com
Natural Sleep Remedies Natural Sleep Remedies
Lots of people turn to these drug-free herbal remedies for a better night’s rest. Learn about some of the most popular natural sleep treatments a...
www.webmd.com
Melatonin: What You Need To Know Melatonin: What You Need To Know
This fact sheet discusses the dietary supplement melatonin, its usefulness for problems sleeping, and its safety and side effects.
www.mayoclinic.org
What Is CBT-I? What Is CBT-I?
CBT-I is talk therapy for insomnia. One of the core components is sleep restriction therapy.
my.clevelandclinic.org
Cognitive Behavioural Therapy for Insomnia (CBT-I) | Sleep Health Foundation Cognitive Behavioural Therapy for Insomnia (CBT-I) | Sleep Health Foundation
This is a fact sheet about Cognitive Behavioural Therapy for Insomnia. CBT-I focuses on identifying and changing behaviours and thought patterns th...
www.sleephealthfoundation.org.au