5 Science-Backed Ways To Get a Full Night's Rest

Pro tip: keep the bedroom at a certain temp.

Mar. 10, 2026 at 8:33pm

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Quality sleep is essential for overall health, but sometimes getting a decent night's sleep is elusive. This five-part bedtime routine can help you sleep better, including setting a bedtime alarm, preparing for the next day, addressing stress, cooling down your room, and winding down before bed.

Why it matters

Getting quality sleep is crucial for physical and mental health, but many people struggle with insomnia or poor sleep quality. This article provides science-backed tips to help people improve their sleep habits and get the rest they need.

The details

The article recommends a five-part bedtime routine to help improve sleep quality. This includes setting a bedtime alarm to signal when it's time to wind down, preparing for the next day by writing down tasks and to-dos, practicing mindfulness or meditation to address stress, keeping the bedroom temperature between 60-67 degrees, and using relaxation techniques like the 4-7-8 breathing exercise to drift off to sleep. The article also notes that if sleep problems persist, it may be worth seeking help from a sleep expert.

  • The article was published on March 10, 2026.

The players

Andrew Weil, MD

An integrative medicine specialist who popularized the 4-7-8 breathing exercise.

Cleveland Clinic

An academic medical center that recommends the 4-7-8 breathing exercise for relaxation and sleep.

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The takeaway

This article provides practical, science-backed tips to help people improve their sleep quality and get the rest they need for better overall health and well-being.