Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone . It can even be used to improve chronic sleep disorders, such as insomnia . Some studies have shown that regular naps that are long , and late may lead to poor nighttime sleep quality and even sleep deprivation . Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake . Determinants involved in the regulation of sleep are the homeostatic and circadian processes. Despite being highly regulated, sleep is fragile, and its stages and duration may be affected by multiple factors, such as age, drugs, temperature, and medical and psychiatric disease.

For these people, it may be best to avoid caffeine altogether. One 2021 study found that using a mobile screen for more than 8 hours a day or for at least 30 minutes before going to bed can negatively affect sleep. Keeping the mobile device near the pillow while sleeping had a similar association with worse sleep quality. Cues such as light also influence the circadian rhythm, which helps the brain and body judge when it is nighttime.

This release boosts good feelings, which are instrumental in creating a sleep-inducing environment. Binaural beats are fundamentally a phenomenon created by your brain. If you listen to two different tones in each ear, your brain will perceive an additional tone. As for some noise-free ways to get to sleep, consider "using ear plugs , blocking sound with heavy drapes or other sound-proofing materials, or using noise-canceling headphones," MacDowell says.

That’s a very low-frequency soundwave—one you can’t actually hear. But you don’t need to hear the sound for your brain to be affected by it. It’s a technique that’s been around for a while, but recently is getting a lot of attention for its ability to lower stress and improve sleep, as well as to improve cognitive performance. Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster . It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing. Other bedtime teas that help sleep include passionflower and magnolia .

If you're not sensitive to high-pitched sounds, blue noise does a great job of heavily masking outside noises. Additionally, long-term exposure to sound at 85 decibels or higher can result in hearing loss. Examples of everyday sounds at that level or above are motorcycles, concerts, sporting events, and listening to music at full volume through headphones. As you listen to binaural beats, be sure the volume is not too high. On the Relaxation other hand, some researchers have argued there is insufficient evidence linking binaural beats with lessened anxiety or improved sleep. Further research of binaural beats, particularly their effects on sleep, must be conducted.