5 Habits To Pick Up For Better Sleep, From Experts

"The single greatest predictor of a good night's sleep is if I go to bed on an empty stomach," Ben Bikman, Ph.D., a metabolic scientist with a doctorate in bioenergetics once said on the mindbodygreen podcast.

Research backs up his claim: In this recent study1, researchers found that while eating before bedtime led to longer sleep duration, it also triggered more awakenings throughout the night. Translation: They slept more but also woke up more, meaning their rest was less efficient.

If you're known to pop a melatonin or two in order to drift into a dreamy sleep, you're not alone. While experts deem melatonin beneficial for quickly adjusting your sleep schedule, they note that making it a daily habit can actually have some unpleasant side effects, and it won't necessarily improve your sleep quality.

PharmaGABA®: a widely studied neurotransmitter shown in clinical trials to enhance natural sleep quality.*

Jujube: a fruit used in traditional Chinese medicine for calming and sleep-inducing properties.*

Magnesium bisglycinate: a highly absorbable form of magnesium that promotes a steady state of relaxation for deep and restorative sleep.*

The experts are in agreement: Prepping your bedroom for sleep is key. Keeping your bedroom dark will go a long way in promoting sleep quality, as will making sure it's nice and quiet.

From there, you can add elements that make your space a dreamy place to be: We're talking candles, dim nightstand lighting, and even an oil diffuser or pillow mist. Make sure your sheets are clean and up to par with your preferences. While investing in new splurge-worthy sheets or a new cloudlike mattress may seem frivolous to some, research shows that new bedding can significantly improve sleep2.

Before you put your phone down for the evening, be sure to set your alarm—and try to keep your wake-up time the same every day. Board-certified sleep specialist Michael Breus, Ph.D., says even on the weekends, he's still sure to get up at the same hour.

If you have an air conditioner, you may consider opting for a cooler temperature before bed. While having your room at a cozy 72 degrees during the day might feel great during fall and winter months, you'll want to knock it down for the sake of better sleep.

Holistic psychiatrist Ellen Vora, M.D., personally recommends keeping your bedroom temperature between 60 and 65 degrees Fahrenheit to help initiate sleep and improve sleep quality.