Insomnia will be a thing of the past: scientists and doctors reveal how to achieve perfect sleep.

Sleep is often regarded by researchers as the foundation of health, yet common misconceptions persist in society about how much sleep is necessary and how to improve it. Sleep science experts clarify recommendations, moving away from rigid guidelines like the traditional eight-hour rule, based on the latest data that doesn't always align with the standards of past decades when this brain rest mechanism was not as thoroughly studied, as noted by Women’s Health.

Wendy Troxel, a senior behavioral and social scientist at RAND—a nonprofit think tank focused on global policy that conducts research and analysis to enhance decision-making across a wide range of issues, including national security, healthcare, education, and social sciences—explains that, while seven to nine hours remains a general recommendation, sleep needs vary from person to person.

More crucial than duration is consistency—maintaining a regular sleep schedule can reduce mortality risk by 48%, according to a study published in the journal Sleep. The habit of setting multiple alarms in the morning is counterproductive, says Shelby Harris, a psychologist and director of sleep health at Sleepopolis. Hitting the snooze button disrupts the final stages of sleep, leading to grogginess. Instead, experts recommend setting a single alarm and getting up immediately.

For those who struggle to wake up, Harris suggests alternatives like alarms that mimic sunrise or soothing sounds for a gentle awakening. Meanwhile, adhering to sleep hygiene, such as keeping a dark, cool, and quiet bedroom, can be beneficial but is not a universal remedy for insomnia. According to neuropsychologist Julia Kogan, the most effective treatment for persistent sleep problems is cognitive-behavioral therapy for insomnia (CBT-I), as it retrains sleep behavior and eliminates negative thought patterns. Supplements often marketed as sleep aids are not a cure-all.

Sleep and nutrition expert from Columbia University, Marie-Pierre St-Onge, emphasizes that diet plays a more significant role in sleep quality. A diet rich in fiber, healthy fats, and lean proteins promotes the production of melatonin and serotonin, essential for sleep regulation. Instead of relying on supplements, St-Onge recommends making small, sustainable changes to the diet, such as adding more vegetables or choosing whole grains over processed foods. Additionally, while sleep tracking devices can provide insight into sleep quality, the best indicators are how we feel upon waking, our alertness throughout the day, and the ease of falling asleep within 20 minutes.

Sleeping apart from a partner is increasingly recognized as an effective approach to improving sleep quality. A study by the American Academy of Sleep Medicine found that one in three couples occasionally or regularly sleep separately. Troxel notes that this arrangement can enhance relationships by reducing sleep disturbances, ultimately leading to improved mood and intimacy.

Open communication is also a key factor for the success of this practice—couples can maintain closeness by spending time together before sleep, whether through conversation, watching television, or physical intimacy. Moreover, worrying about occasional sleepless nights only heightens stress, which in turn makes falling asleep more difficult. Harris advises changing the perspective—resting in bed is still beneficial, even if sleep doesn't come immediately.

Women experiencing perimenopause or menopause often face sleep disturbances due to hormonal changes, yet these issues are frequently overlooked. Troxel urges them to advocate for themselves, as effective treatments exist, including CBT-I, cooling sleep conditions, and hormone therapy. Sleep habits should also be individualized—common guidelines, such as avoiding caffeine late in the day or exercising before bed, may not apply to everyone.

According to a study published in BMJ Open Sport & Exercise Medicine, short bursts of evening activity, such as chair squats or calf raises, can even increase sleep duration by 30 minutes. Additionally, alcohol, often thought to promote sleep, actually disrupts it, especially in the latter half of the night.

St-Onge advises moderating alcohol intake and pairing it with food to minimize its effects. For those struggling with waking in the middle of the night, experts recommend getting out of bed rather than lying awake, as this helps the brain dissociate nighttime with anxiety. Instead, engage in a calming activity, such as reading in dim light—this can help induce sleepiness.

Finally, maintaining a consistent wake-up time stabilizes the body's circadian rhythm, making it easier to fall asleep at the same time each night. While minor deviations on weekends are acceptable, significant fluctuations should be avoided for optimal sleep.

This material is for informational purposes only and does not contain advice that may affect your health. If you are experiencing issues, please consult a specialist.