As a sleep scientist, I spend a lot of time thinking about how people can get better quality rest. And recently, I had the chance to visit Raymour & Flanigan’s Union Square showroom to check out their latest sleep setups. From cooling mattresses to breathable bedding, there’s a lot you can try to improve your sleep environment. Whether you’re a hot sleeper, trying to reset your body clock, or just someone who wants better rest, here are four evidence-based tips to help you sleep smarter.

1. Keep an eye on caffeine

We all love a morning caffeine hit — whether you’re into coffee, tea, matcha, or even a cheeky Diet Coke. But that lunchtime or afternoon pick-me-up could be messing with your sleep.

If your brain’s still buzzing when your head hits the pillow, and you’re tossing and turning for what feels like an eternity, your afternoon coffee might be the culprit.

The good news? There’s actually an ideal time to stop drinking caffeine before bed to avoid wrecking your sleep.

The usual advice — “avoid caffeine before bed” — is pretty vague. So a group of researchers from Australia and the UK recently analyzed 24 studies and found a more specific answer: stop drinking caffeine about 8.8 hours before bed.

That might sound like a lot, but caffeine sticks around in your system longer than you’d think. If you have a coffee at 4 p.m., half of that caffeine can still be floating around in your system at 10 p.m. — right when you’re trying to doze off.

So if sleep’s been a struggle, aim to have your last coffee about 9 hours before your bedtime. And if you crave a warm drink in the afternoon, on your commute, or post-dinner, try switching to decaf.

Still need a little afternoon energy boost? Try going for a short walk, taking a stretch break, or even having a shower. Bonus: Exercise and mindfulness can help improve your sleep, too.

2. Harness natural sunlight

Sunlight is one of the most powerful tools we have to regulate our circadian rhythm – and when we get sunlight exposure matters. Getting bright light exposure in the morning can support healthy sleep at night, while bright artificial light exposure in the evening can disrupt it.

In an early study, researchers exposed participants to five hours of bright artificial light in the morning. They found that participants fell asleep faster at night compared to when they were exposed in the evening, which delayed sleep onset instead. More recently, a 2023 study tracked people’s natural light exposure and found that those who got more daylight during the day tended to go to bed earlier and fall asleep faster – reinforcing the idea that getting outside in the morning or midday helps improve sleep quality at night.

Beyond helping you fall asleep faster, light also affects alertness and can improve your reaction times and reduce sleepiness at night.

So how can you use light to support good quality sleep? Aim for natural light in the morning (even 15 or 20 minutes outdoors can help!). In the evening, reduce exposure to artificial light (try dimming your lights or using a lamp) to support better quality sleep.

3. Create a cooler, comfier bedroom

I’m a hot sleeper – in a wake-up-sweaty-and-uncomfortable kind of way. It’s particularly frustrating when you're a sleep scientist and know how much sleep quality matters.

There are lots of reasons people run hot at night. It could be hormonal, or down to how your body thermoregulates, or shifts in your metabolism. And while you can’t always change the why, you can make some smart changes to your sleep setup.

First, cooling your room makes a big difference. Research suggests the ideal room temperature for sleep is between 60–68°F. That range helps your skin temperature drop, which is key for falling asleep and staying that way. If you’re not using air conditioning, or want to reduce your reliance on it, there are still plenty of smart ways to stay cool at night.

One smart option is switching to breathable bedding. Cooling sheets and mattress materials designed for airflow can make a big difference – and they might help you save on your electricity bill.

Take a study out of Malaysia: Researchers looked at how specially designed cooling bed linen could support sleep in a hot, humid climate. In the study, participants slept in two conditions: one with regular air-conditioning, and one with the thermostat turned up by 3°C but with cool bed linen. The results? Thermal comfort and sleep quality stayed the same across both conditions – but the cool bed linen condition used 39% less energy. So not only did participants sleep well, they did it more sustainably.

If you’re ready to upgrade, consider a mattress designed with airflow in mind (it can make a big difference to those sweaty wake-ups). After trying a few options, I landed on this super breathable hybrid mattress from Purple with moisture-wicking, breathable sheets. I don’t wake up sweaty anymore, and I’m a more chill person because of it.

At the end of the day, if you’re a hot sleeper, it’s worth looking at your bedroom environment. You might not be able to control your hormones, but you can control your sheets, your mattress, and your setup — and they can all make a real difference to your rest.

4. Craft a relaxing wind-down routine

Our brains thrive on a routine, and a pre-sleep ritual can make a big difference in turning down the volume on your thoughts before bed (whether it’s your to-do list, work emails, or general life noise). Creating a simple, relaxing wind-down routine in the hour before bed can help signal to your body that it’s time to shift gears.

In one study I ran, I found that many people delay sleep because they’re craving me-time to decompress after a busy day – and that’s completely valid. But if your wind-down is full of stimulating activities (like intense TV, doomscrolling, or replying to emails), it can keep you wired and is anything but relaxing. Calming habits like reading, stretching, or having a warm shower are great options. A warm bath or shower about 90 minutes before bed has been shown to help lower your core body temperature – a cue your body uses to initiate sleep – and can shorten the time it takes to fall asleep by up to 10 minutes.

And while technology often cops the blame for poor sleep, it’s not always the villain. In fact, it can be part of your wind-down routine if you use it with intention. In the results of a recent clinical trial I ran, participants who replaced using technology to procrastinate with intentional relaxing content – like sleep stories, guided meditations, or calming podcasts – reduced their bedtime procrastination and improved their sleep quality. So instead of endless scrolling, try using your devices to support calm.

Overall, aim for consistency and calm: a familiar, low-stress routine helps cue your brain that it’s time to wind down.