How to Improve Your Sleep Quality?

Sleep is one of those things we all need but often neglect. Most people sleep, but very few actually rest.

It’s not just about the number of hours — it’s about the quality.

And if you’re anything like I was few years ago, you know how frustrating it is to toss and turn all night, only to wake up feeling like a zombie.

Today, I’m sharing 10 underrated, science-backed sleep tools and personal tips that helped me sleep deeper, wake up energized.

Here are 10 underrated, science-backed sleep tools and personal tips that helped me sleep deeper, wake up energized:

1) Stick to a Consistent Sleep Schedule.

Your body runs on a biological clock called the circadian rhythm. If you keep changing your sleep and wake times, that clock gets confused.

Start by picking a realistic bedtime and wake-up time—and stick to it even on weekends. Within a week, your body will start adjusting, and falling asleep will become easier.

2) Non-Sleep Deep Rest (NSDR).

Backed by: Dr. Andrew Huberman (Stanford neuroscientist)

NSDR helps train your brain for deeper rest — especially if you struggle to fall asleep or nap. It slows brain waves to theta/delta — the same frequencies as deep sleep.

NSDR is a guided deep rest protocol (10–30 mins) that lowers cortisol, boosts dopamine levels after, and can help you fall asleep easier if practiced during the day

How to do it:

• Lie down,

• Close your eyes, and

• Listen to a 10–20 min NSDR script (basically like Yoga Nidra).

Do it mid-day or early evening. The ripple effect helps you crash naturally at night.

3) The 4-7-8 Breathing Technique (The Sedative Breath).

Backed by: Dr. Andrew Weil and Harvard Medical School.

This is a fast-acting, nervous-system-reset breathing pattern that slows your heart rate and induces calm.

How to do it:

• Inhale for 4 seconds

• Hold for 7 seconds

• Exhale slowly for 8 seconds

• Repeat 4 times before bed.

Why it works: Activates your parasympathetic nervous system (rest-and-digest mode) and reduces anxiety.

4) Glymphatic Drainage Hack – Sleep with Your Head Slightly Elevated.

Ever heard of the glymphatic system? It’s your brain’s night-shift cleaning crew. It clears out toxins and beta-amyloid plaques (the stuff linked to Alzheimer's) only while you sleep — especially in deep sleep.

How to do it:

• Slightly elevate your head (by 5-10 degrees) while sleeping — just enough to promote better cerebrospinal fluid drainage.

• Use a wedge pillow or raise the head of your bed with blocks.

5) Red Light Exposure at Evening (Not Blue).

Your eyes have intrinsically photosensitive retinal ganglion cells (ipRGCs) that sense light and regulate melatonin.

Melatonin is a hormone made in the body. It doesn’t make you sleep — it tells your body that it’s time to prepare for sleep.

Science says: Blue light blocks melatonin; red light doesn’t. In fact, red wavelengths support melatonin secretion.

• Blue light = melatonin killer.

• Red light = melatonin friendly.

Use red-tinted lights or smart bulbs in the evening. Even candlelight helps. I personally use a red desk lamp from 8:30 PM onward. Total vibe shift.

6) Wear Blue-Blocking Glasses.

Instead of avoiding screens altogether (not realistic, let’s be honest), I started wearing ‘amber-tinted blue-light glasses’ after 7 PM.

They don’t just look cool — they help your brain produce melatonin even if you're on your laptop.

7) Pink and Brown Noise (Better than White Noise).

• Pink noise improves deep sleep and memory consolidation. It has more power in lower frequencies — helps enhance deep (delta) sleep.

• Brown noise may reduce racing thoughts better than white noise. It can be especially helpful for ADHD or anxious brains.

Use “YouTube” or “Spotify” for “8 hours long Pink or Brown noise.”

8) Cognitive Shuffle (a.k.a. “Serial Diverse Imagining”).

Developed by: Luc Beaudoin (Cognitive Neuroscientist)

Science says: Insomnia is often caused by cognitive hyperarousal — racing thoughts. This technique confuses your brain into falling asleep.

How to do it:

• As you lie in bed, think of random, unrelated, neutral objects that start with different letters.

• Example: Apple → Train → Pillow → Elephant → Cup → Starfish…

• Don’t tell a story. Don’t connect them. That’s the trick.

This distracts your brain from “real life” problems and mimics the randomness of dreaming — which helps your mind slide into sleep.

9) Use the “10-3-2-1-0” Formula.

I found this in a random blog, and it stuck:

• 10 hours before bed – No more caffeine

• 3 hours before bed – No more food or alcohol

• 2 hours before bed – No more work

• 1 hour before bed – No more screens

• 0 – The number of times you hit snooze in the morning

It’s a quirky checklist, but when I follow it, my sleep is gold.

10) Bonus Tips to Make Sleep More Easier.

• Avoid heavy meals and alcohol late at night — they mess with deep sleep.

• Get morning sunlight — helps reset your body’s natural clock.

• Exercise daily — but avoid intense workouts right before bed.

Summary

Sometimes we stress so much about sleeping well, we forget how natural it’s supposed to be. You don’t force yourself to sleep. You allow it.

Sleep is personal & What works for one person might not work for another. Start with one or two of these strange-but-effective techniques.

1. Stick to a Consistent Sleep Schedule.

2. Non-Sleep Deep Rest (NSDR).

3. The 4-7-8 Breathing Technique (The Sedative Breath).

4. Glymphatic Drainage Hack – Sleep with Your Head Slightly Elevated.

5. Red Light Exposure at Evening (Not Blue).

6. Wear Blue-Blocking Glasses.

7. Pink and Brown Noise (Better than White Noise).

8. Cognitive Shuffle (Better than counting sheep).

9. Use the “10-3-2-1-0” Formula.

10. Avoid heavy meals and alcohol late at night.

Keep it simple. Be consistent. Even one night of better rest can change the way you think, work, and feel.

---

That’s all for today. Thanks for reading.

---