5 Science-Backed Sleep Tips to Help You Sleep Better—And How Defined Sleep Can Help

by Dr. Paul Muchowski, CEO and Founder of Defined Sleep

Better Sleep Starts Here

Are you waking up feeling groggy even after a full night’s sleep? You’re not alone. The key to waking up refreshed isn’t just how long you sleep—it’s how well you sleep. Deep sleep and REM sleep are the powerhouses behind memory, focus, muscle recovery, and overall well-being.

A recent clinical study on Defined Sleep found that individuals who took the supplement experienced up to one hour more of restorative sleep per night—without the sedative effects that come with many traditional sleep aids. Unlike products that simply knock you out, Defined Sleep works with your body’s natural sleep cycles to support better, more restorative rest.

In addition to using a sleep-supporting supplement like Defined Sleep, here are five science-backed strategies you can implement tonight to improve your sleep quality.

 

1. Stick to a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day—yes, even on weekends—helps regulate your circadian rhythm and supports more deep and REM sleep.

Pro Tip: Try setting a bedtime alarm to remind yourself to start winding down.

 

2. Reduce Blue Light Before Bed

Blue light from screens suppresses melatonin production, making it harder to fall asleep. Try to avoid screens at least an hour before bed to allow your body to naturally wind down.

Pro Tip: If you need to use your phone or computer, enable night mode or wear blue-light blocking glasses to minimize disruption.

 

3. Keep Your Bedroom Cool, Dark, and Quiet

The optimal sleep temperature is around 65°F (18°C). Keeping your room cool, dark, and free of noise distractions can significantly improve deep sleep duration.

Pro Tip: Use blackout curtains, a white noise machine, or a sleep mask to create the perfect sleep environment.

 

4. Limit Caffeine and Alcohol in the Evening

Caffeine can stay in your system for 6–8 hours, making it harder to fall asleep. And while alcohol might help you fall asleep faster, it disrupts REM sleep, leading to poor sleep quality.

Pro Tip: Swap your late-day coffee for herbal tea or warm water with lemon.

 

5. Wind Down with a Relaxing Nighttime Routine

A structured bedtime routine helps signal to your body that it’s time for sleep. Activities like reading, meditation, or light stretching can reduce stress and improve sleep quality.

Pro Tip: Try the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) to help relax before bed.

 

How Defined Sleep Can Support Your Restorative Sleep

If you’re looking for additional science-backed support for your sleep routine, Defined Sleep is formulated to work with your body’s natural sleep cycle. A recent FDA-registered clinical study found that individuals with insomnia who took Defined Sleep experienced increased deep and REM sleep, improved sleep duration, and better overall sleep quality—all without sedative side effects.

Unlike traditional sleep aids that can leave you groggy in the morning, Defined Sleep supports restorative sleep without sedation, helping you wake up feeling refreshed and ready to take on the day.

Better sleep isn’t just about more hours—it’s about making the most of the hours you have. Try implementing these science-backed sleep habits alongside Defined Sleep to unlock better, more restorative sleep tonight.

📖 Learn more about the clinical study and how Defined Sleep supports restorative sleep.