6 tips to sleep better (with scientific evidence)

Getting a good night's sleep seems to be an unattainable dream, especially for the 48% of the Spanish population that does not have a quality sleep. Stress and a lack of “sleep hygiene” are some of the reasons why we do not have a quality sleep.

But it doesn't have to be that way.

Getting a good night's sleep is not a luxury, it's a necessity. We hope these tips will help you improve the quality of your sleep.

1. Maintain a regular sleep schedule

Try to go to bed and wake up at the same time every day , even on weekends. This will help regulate your internal clock (circadian rhythm), helping you fall asleep faster and stay asleep throughout the night. 1 , 2 .

Create your ideal schedule, allowing for your 8 hours of sleep, and stick to it every day.

For example : If I have to get up at 7, I have to go to bed at 11pm. My bedtime is 11pm.

2. Turn off the screens at least 30 minutes before.

Blue light from screens disrupts the body's natural internal clock, also known as the circadian rhythm, and prevents the production of melatonin. 11

Plus, notifications and endless scrolling on Instagram or TikTok keep your mind stimulated and alert when you should be winding down for bed.

The best advice we can give you is to turn off the screens at least 30 minutes before going to sleep.

For example : If my bedtime is 11pm, I turn off the screens at 10.30pm.

3. Create an ideal sleeping environment

Creating an ideal sleep environment is essential to achieving the best quality of sleep possible 3 .

Your room should be dark, quiet and somewhat cool. 4 .

4. Include physical activity in your daily routine

A 2018 randomized controlled trial of 131 older adults found that exercise could improve sleep quality and reduce hypersomnia 7 .

The important thing in this step is consistency .

For example: Walk more, take the stairs, do 5 minutes of exercise every day.

5. Take care of your diet and have dinner early

Several studies have shown that diet can influence sleep quality. 5

On the other hand, the consumption of fruits and vegetables has been shown to help people sleep. 6

Try to always eat dinner 2-3 hours before your bedtime to allow time for digestion before going to sleep.

For example : If my bedtime is 11pm, I should finish dinner by 9pm at the latest. Ideally, 8.30am. 

6. Manage your stress. Establish a relaxation routine before bed.

Stress, anxiety, and depression can make it harder to fall asleep and stay asleep. 10 Likewise, poor and/or insufficient sleep also increases daily stress, making it a vicious cycle . 9

A bedtime routine can help signal to your body that it's time to wind down and sleep.

Reading a book, meditating, taking a hot bath, or doing breathing exercises.

For example : At 10:30 I turn off the screens, and do my ritual before going to sleep, which is, take a hot shower, do 1 minute of calm breathing, and lie down in bed with my book.

While these tips can be very helpful, sometimes we need a little extra help.

💤 The best natural sleep supplement 💤

In Bay We set out to create the best natural supplement to improve sleep quality .

Natural Sleep focuses on increasing the body's natural melatonin production and reducing stress , thus improving sleep quality.

Natural Sleep 💤

Natural Sleep's patented, natural ingredients include:

• Saffron® Saffron Extract : Increases the production of your own melatonin naturally.
• Holixer® Holy Basil Extract : Helps reduce stress and relax before bed.
• Melissa extract : Regulates your sleep cycles, reducing latency and increasing rest time.

Sleep supplements: Yes or no? Which one?

You have probably already tried melatonin or natural supplements .

At Baïa we believe that current supplements to improve sleep quality are not a long-term solution . Synthetic melatonin is a supplement that should be prescribed by a doctor, and it has many side effects.

Other natural supplements may not be a very effective option , due to the dosage of ingredients or their quality.

That's why we created Natural Sleep .

Getting a good night's sleep isn't a luxury, it's a necessity. We hope these tips help you improve your sleeping habits and enjoy a more restful night's sleep. Good night! 🌙