You probably have your own sleep habits, such as needing to go to the bathroom before bed or ensuring your blanket fully covers your neck.

Many people also face common sleep issues: difficulty falling asleep, waking up easily, or feeling unrefreshed upon waking.

Are various sleep habits related to sleep quality? Which ones can help us sleep better?

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 **Total Darkness vs. Night Light**

Some people can only sleep in complete darkness, while others prefer the soft glow of a night light. Which is better for sleep?

In general, darker environments are more conducive to sleep.

The amount of light your eyes perceive directly affects the production of melatonin—a hormone that makes you feel sleepy. Melatonin is released when your eyes receive less light (even with your eyes closed).

Melatonin not only promotes drowsiness but also regulates your sleep cycle. A dim environment at night increases melatonin production, while bright light during the day suppresses it, helping you feel energetic during the day and sleepy at night.

Thus, sleeping in total darkness can help you fall asleep faster and improve sleep quality.

If you need to get up at night or are afraid of the dark, consider using a dim, warm night light instead of a bright overhead light.

Exposure to strong light, especially blue light (e.g., fluorescent lights), during sleep can inhibit melatonin production, making it harder to fall back asleep.

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 **Side Sleeping vs. Back Sleeping**

This debate is like the sweet vs. savory dumpling argument—should you sleep on your back or your side? And if you side sleep, should it be on your left or right?

From a medical perspective, here are some recommendations:

**Back sleeping:**
- Balances pressure across the body, which is good for the spine and neck.
- Keeps your face from being pressed against the pillow for hours, which benefits your skin.
- May worsen snoring and sleep apnea symptoms.

**Side sleeping:**
- Can alleviate snoring, sleep apnea, and acid reflux.
- Puts less pressure on the spine and neck.
- Can be very comfortable if your pillow provides adequate support.

Some studies suggest that left-side sleeping might reduce acid reflux, while right-side sleeping may help ease snoring.

Ultimately, you don’t need to overthink this. Sleep in the position that feels most comfortable, as your body naturally shifts positions throughout the night.

 **Complete Silence vs. White Noise or Soft Music**

Some people need total silence to sleep, while many sleep apps offer white noise or soft music as aids. Which is better?

Here are some general guidelines:

- For most people, a completely quiet environment is ideal, especially for those sensitive to even slight noises. Silence promotes deeper, more restful sleep, helping you wake up refreshed.
- If you struggle to fall asleep or find yourself overthinking in silence, gentle sound stimulation may help.

**White Noise**
- White noise is a continuous, neutral sound that can mask other distracting noises, like the hum of a fan.
- Babies often sleep better with white noise, as it mimics the sounds of the womb.
- Adults may also find white noise helpful, especially in environments with bothersome noise.

**Soft Music**
- Slow, calming music can help relax the mind and body, easing the transition to sleep.
- Avoid music with changing rhythms or volumes, as this can keep your brain alert.
- Set a timer to turn off the music after you fall asleep to minimize disruptions.



 **Drinking Water vs. Avoiding Water Before Bed**

If you’ve been active and had little to drink during the day, having a glass of water before bed can help keep you hydrated and improve sleep comfort.

However, drinking more than two cups is not recommended, as getting up to use the bathroom at night can be disruptive.

**Special mention: Drinking alcohol before bed**

Contrary to popular belief, drinking alcohol before bed doesn’t improve sleep.

While alcohol may help you fall asleep faster, studies show that it suppresses REM (rapid eye movement) sleep.

REM sleep consolidates certain types of memories, like emotional experiences or new skills. Disrupting it can make it harder to remember important things and slow down learning.

Moreover, waking up from REM sleep (often while dreaming) leaves you groggy and irritable, as your muscles are at their weakest during this phase.

Alcohol also acts as a diuretic, dehydrates the body, interferes with melatonin production, and increases the risk of sleep apnea—further disrupting sleep.



**Closed Doors and Windows vs. Slightly Open Windows**

Low oxygen levels and high carbon dioxide levels in your sleep environment can make it harder to sleep soundly and may even wake you up.

While sleeping with closed doors and windows likely won’t cause oxygen deprivation, it’s a good idea to ventilate your room before bed to increase oxygen levels. Then, close the windows to reduce noise during sleep.



These are general suggestions, but ultimately, you should prioritize what makes you feel comfortable. If it’s hard to get enough sleep time, improving your sleep quality can still make a big difference!