We spend about a third of our lives sleeping, yet achieving quality rest can often feel elusive. Over a third of adults in the U.S. don't get enough sleep, leading to restless nights and groggy days.

Sleep experts share their strategies to improve sleep quality, offering simple yet effective solutions.

Establish a Morning Ritual

Wendy Troxel, a senior behavioral scientist at RAND and author of Sharing the Covers: Every Couple's Guide to Better Sleep, emphasizes that starting the day right is just as critical as winding down at night.

"Consistent wake-up times are key to quality sleep," says Troxel. "Waking up at the same time each day helps regulate the body's circadian rhythm and ensures exposure to morning sunlight, which is crucial for maintaining healthy sleep-wake cycles."

Troxel's morning routine includes waking up at 6:30 a.m. (or 7:00 a.m. on weekends) and taking a one- to three-minute cold shower. "Though invigorating and brief, it helps clear away the fatigue from the previous night." she explains. For a gentler approach, splashing cold water on the face can achieve a similar revitalizing effect.

Keep Your Phone Out of the Bedroom

Jay Olson, a circadian rhythm researcher at the University of Toronto, advises removing phones from the bedroom.

"Studies show that removing phones from the sleep environment greatly improves sleep quality and overall well-being." says Olson. Vibrations and notifications can disrupt deep sleep, even when one appears to be asleep.

Keeping phones away eliminates distractions, prevents light interference, and curbs the temptation to scroll late at night.

Try a Body Scan Meditation

San Diego-based psychiatrist and sleep expert Ankur Bindal recommends meditation as a powerful tool to calm the mind and body before bed.

"Meditation activates the parasympathetic nervous system, lowers heart rate, and regulates breathing, preparing the body for restful sleep," explains Bindal. This practice also boosts melatonin production and reduces cortisol levels, fostering relaxation.

Bindal's preferred method is a body scan meditation, which involves focusing on each part of the body, identifying tension, and consciously releasing it. Creating a tranquil environment with dim lighting can further enhance relaxation. Bindal also uses progressive muscle relaxation techniques, tensing and releasing muscle groups to ease into sleep.

Get Morning Sunlight

Allison Brager, a U.S. Army sleep expert, highlights the importance of sunlight exposure, especially after a poor night's sleep.

"Our sleep systems reset with morning light," Brager explains. Heading outdoors shortly after waking recharges energy for the day. For those feeling up to it, she recommends taking a walk.

"Moderate physical activity boosts alertness and blood flow without leaving you overly tired afterward," says Brager. This light exercise promotes wakefulness and supports overall health.

Write in a Journal

Journaling before bed offers a way to organize thoughts and calm emotions, paving the way for restful sleep.

"Writing helps process the day's events, slow racing thoughts, and reduce stress," says Bindal. A few minutes spent noting moments of gratitude, reflecting on memorable experiences, or jotting down worries can create mental clarity. Developing a journaling habit can make this practice easier to maintain.

Listen to Relaxing Sleep Podcasts

Craig Harris Richard, a professor at Shenandoah University, recommends using Autonomous Sensory Meridian Response (ASMR) podcasts as a tool for relaxation. ASMR podcasts feature sounds or gentle verbal cues that can trigger a calming sensation, helping to reduce stress and promote relaxation.

"Listening to gentle whispers or soothing stories can distract the mind and ease it into sleep," says Richard. ASMR triggers relaxation responses, including lower heart rate and blood pressure, reduced stress, and quicker sleep onset.

To get the most from this method, lie in a darkened room, close your eyes, and focus on the sounds and tones. Options range from guided meditations to bedtime stories or history-themed podcasts. Searching for terms like "ASMR" or "relaxing stories" can help locate suitable content.

Better sleep isn't an unattainable dream. With these expert-backed strategies, restful nights may become a regular part of life.