| The 3 Factors That Make or Break Your Sleep |
| If you want better sleep, forget the gimmicks—science says a few key habits can make all the difference. |
| A thorough study from the Human Phenotype Project found that sleep quality is deeply connected to your lifestyle, your microbiome, and the temperature of your bedroom. |
| Researchers analyzed data from more than 6,000 individuals, looking at 448 diverse sleep characteristics across 16 body systems to uncover which factors had the biggest impact on sleep duration and quality. |
| Their findings revealed three key insights that could help you fall asleep faster, stay asleep longer, and wake up feeling truly rested. |
| The lifestyle variables include many of the usual suspects, such as drinking alcohol, a lack of exercise, too much stress, eating right before sleep, and spending time on devices. Cutting back on any of those can help improve your sleep. |
| But there were less-obvious changes too. |
| Your microbiome—the trillions of bacteria in your gut—doesn’t just affect digestion; it plays a major role in sleep regulation. The study found that people with higher microbial diversity had better sleep efficiency and fewer nighttime awakenings and less sleepiness. The scientists believe it’s because gut bacteria help regulate serotonin and melatonin, two hormones that influence sleep. |
| On the flip side, poor gut health—often caused by too much ultra-processed foods, antibiotics, or low fiber intake—was linked to sleep disturbances and even insomnia. |
| If you want to improve your sleep, you don’t even need supplements. You can feed your gut the right way by eating more fiber (fruits, vegetables, and whole grains), consuming fermented foods like yogurt, kefir, or kimchi, and avoiding excessive processed foods and sugar. |
| These diet changes have an additional benefit of keeping you leaner, which also helps because the study found a strong link between body fat and sleep apnea. |
| The study also found that if you want to feel more rested, process information better, and help protect your brain against degenerative disorders like dementia, your bedroom temperature can make or break your sleep quality. |
| ❝ Warmer bed temperatures (above 70°F or 21°C) were associated with more restless sleep, difficulty falling asleep, and increased wake-ups throughout the night. |
| The study found that people who slept in cooler environments (around 65°F or 18°C) experienced deeper sleep and fewer awakenings. |
| A cooler room mimics the natural drop in body temperature that occurs before sleep, helping you fall asleep faster and stay in restorative sleep longer. On the other hand, warmer bed temperatures (above 70°F or 21°C) were associated with more restless sleep, difficulty falling asleep, and increased wake-ups throughout the night. |
| If you struggle with sleep, try lowering your bedroom temperature, using breathable bedding, and even taking a warm shower before bed (which helps cool your body down). |
