There's no shortage of tips for better sleep. That's why it can be effective to approach improving sleep as a series of mini-experiments . Test a specific, small change, observe what happens, and then adjust.
In this article, you'll discover four simple experiments to try tonight —backed by science, easy to implement, and most importantly, low-pressure. They won't solve everything, but they can help you discover what works for you .
Experiment #1: Sleeping with a night mask
Light can disrupt your sleep—even light you don't consciously see. That's because your eyes contain light-sensitive cells that detect brightness through your eyelids.
These signals influence melatonin and your circadian rhythm, regulating your sleep/wake cycles.
Studies have shown that even low ambient light (street light, TV on standby, etc.) can:
- Reduce sleep duration
- Increase nighttime awakenings
- Reduce the quality of rest
Another study even observed that sleeping with a light on could, in the long term, be associated with weight gain.
Try it: Wear a sleep mask for a few nights. Choose one that blocks out light without putting pressure on your eyes. Many people notice a marked improvement in their sleep just with this small adjustment.
Experiment #2: Refresh the room
One of the natural signals of sleep is a drop in body temperature. Sleeping in a cooler environment can aid this process.
Research has shown that people who lose more body heat at night spend more time in deep sleep.
The ideal temperature for good sleep? Around 18°C . Too hot or too cold can disrupt your rest.
To test: Set your bedroom temperature to 18°C. If this is too harsh, lower it by 2 to 3 degrees from your usual temperature. Test this for a few nights and note how you feel when you wake up.
Experiment #3: Make a to-do list before going to sleep
Do you have trouble falling asleep because you can't stop your thoughts? This is often due to unfinished tasks lingering in your head.
The mental load of things to do is a common cause of insomnia, especially at the beginning of the week.
One study found that people who wrote a to-do list before bed fell asleep faster than those who wrote down what they had already done. And the more detailed the list, the faster they fell asleep.
Try this: Before going to sleep, take 3 to 5 minutes to write down what you need to do tomorrow or this week. The idea is to “clear your head” so your brain can let go. Write and close your notebook with your thoughts. You'll come back to it tomorrow.
Experiment #4: Reduce alcohol and caffeine after 2 p.m.
A Stanford study showed that even small amounts of alcohol affect sleep quality, heart rate, and the body's ability to regenerate. Even a single glass of alcohol in the evening can disrupt your sleep:
- Less deep sleep
- Higher heart rate
- Lower recovery during the night
Try it: Avoid alcohol for at least one evening and monitor your sleep. You may notice an improvement after the first night.
Reduce caffeine after 2 p.m.
Just like alcohol, caffeine (found in Daily Energy® coffee, tea, energy drinks, etc.) can have a negative effect on sleep quality , especially if consumed too late in the day.
A study published in the Journal of Clinical Sleep Medicine showed that consuming caffeine up to 6 hours before bedtime can significantly disrupt sleep , even if you don't feel it immediately.⁷
Why? Because the half-life of caffeine is about 5 to 6 hours . This means that a coffee drunk at 3 p.m. may still be active in your system at 8 or 9 p.m., just when your body is trying to slow down.
Caffeine can delay falling asleep, reduce the duration of deep sleep, and increase micro-awakenings during the night—even if you think you're "used to it."
To try: For a few days, avoid all forms of caffeine after 2 p.m. Opt for caffeine-free alternatives if necessary (rooibos, herbal tea, etc.) or take a power nap (20 minutes max). You may notice a marked improvement in the quality of your sleep.
Many people report falling asleep faster, waking up less often during the night, and feeling more rested when they wake up—without having changed anything else.
Follow what works
Observe what helps you sleep better.
- What you tested: (eg mask, temperature, no alcohol)
- Bedtime/Wake-up time: Approximate, but consistent
- Time to fall asleep: quick or long?
- Night awakenings: how many? How easy is it to fall back asleep?
- Sleep quality: from 1 to 5 (1 = not rested, 5 = excellent)
- Other notes: mood, energy, dreams, feelings…
Ready to try one of these experiments tonight? Start small. Note the effects. Within a few days, you'll see patterns emerge.
