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Experts have shared less common adjustments to evening routines that can significantly enhance sleep quality -- different from traditional advice like avoiding screens and heavy meals.

According to Dr. Ankit Parekh, an assistant professor of sleep medicine at the Icahn School of Medicine at Mount Sinai, several subtle changes in behavior can lead to more restful nights. For instance, avoiding spicy or fatty foods like curry at dinner can prevent indigestion, a frequent cause of interrupted sleep. Symptoms such as acid reflux, which creates a sensation of rising acid from the stomach to the throat, can lead to sleep issues, leading to a fragmented night.

Caffeine consumption is another factor to consider. Research suggests that caffeine's stimulant effects can persist for up to six hours, making it challenging to wind down if consumed too late in the day. In an interview with Daily Mail, Dr. Parekh advised avoiding caffeine intake after 3 p.m. to avoid feeling overly alert at bedtime. Alcohol, commonly misconceived as a sleep aid, actually impairs sleep quality. It reduces time spent in the deep sleep stages, essential for bodily repair, and increases the risk of sleep apnea by relaxing throat muscles, thereby disrupting breathing patterns.

Dr. Parekh also recommended avoiding intense cardiovascular exercise after 7 p.m., as it can elevate heart rate and body temperature, making it harder to fall asleep promptly. Instead, focusing on lighter activities like stretching, mindfulness, or breathing exercises can promote relaxation and prepare the body for rest.

Additionally, Dr. Parekh emphasized the importance of maintaining a consistent nighttime routine, beginning to wind down two hours before sleep. Consistency in sleep schedules has been linked to better overall health. For an optimal sleep environment, he advised setting the air conditioning to a temperature between 66-72°F (18-22°C) and keeping the bedroom tidy. A clutter-free room has been found to help insomniacs fall asleep more quickly and consistently.

Daytime habits also play a crucial role in nighttime sleep quality. Exposure to natural sunlight during the day helps regulate the body's circadian rhythm, the internal clock that dictates wakefulness and sleepiness. Ensuring ample daylight exposure can enhance natural tiredness at night, aiding in the transition to sleep when the lights are off.

Incorporating these tweaks into your evening routine and before bedtime can ensure better sleep quality without the need for medical intervention and whatnot.