Although sleep accompanies us throughout our lives, many people are unaware of how much everyday factors—sometimes seemingly marginal—actually affect its quality. Good sleep is not the result of one trick, but of a precise combination of body, environment, and habits. Here are five evidence-based tips from a family physician, some less well known, that can improve sleep quality in a relatively short time.
Morning light is more important than nighttime darkness
Most of us make sure to darken the room before going to sleep, but studies show that exposure to natural light in the morning is actually a key factor in balancing the biological clock. Early daylight signals the brain when to begin the wake cycle, thus contributing to easier falling asleep in the evening hours. Even relatively brief exposure—five to ten minutes of sunlight in the morning—can stabilize sleep cycles over time.
Not only how much you sleep, but when
Many people measure sleep only by the number of hours, but recent studies point to a surprising finding. The regularity of sleep and wake times affects health no less—and sometimes even more—than sleep duration itself. It has been found that people who go to sleep and wake up at varying times from day to day are at higher risk for heart problems, mood impairment, and metabolic disorders, even when they sleep a number of hours considered adequate.
In contrast, maintaining relatively fixed sleep hours, including on weekends, helps stabilize the biological clock, improves the quality of deep sleep, and contributes to better alertness during the day. In practice, it is better to sleep seven hours at a fixed time than eight hours at varying times.
A slightly cool temperature is preferable to a warm room
To enter deep sleep, the body needs to lower its temperature slightly. A room that is too warm may delay this process and disrupt sleep continuity. A cool, pleasant temperature allows natural heat loss, makes it easier to fall asleep, and supports more stable sleep throughout the night.
It is recommended to prefer a well-ventilated room and bedding that does not retain excess heat.
A consistent pre-bed routine matters as much as sleep duration
It is commonly thought that sleep rituals are for children, but the adult body also responds well to a fixed routine. Repeating a short sequence of actions each evening—such as a warm shower, turning off screens, and a few minutes of calm breathing—signals the body’s systems that the day is ending.
The routine does not need to be long or complex, but simple and consistent.
What you do during the day directly affects the night
Long naps in the afternoon or inconsistent patterns of wakefulness may impair nighttime sleep quality. In contrast, moderate movement during the day, exposure to natural light, and stress management contribute to deeper and more stable sleep at night.
A body that receives activity and stimulation during the day, and organized rest in the evening, manages sleep cycles more efficiently and healthily.
Good sleep is the result of small daily habits, some surprising and less well known. A combination of daylight exposure, regular timing, a suitable environment, and a consistent routine can improve sleep quality within just a few days.
Dr. Kay Alkara is a family physician at Maccabi Healthcare Services, Northern District