Getting a good night’s sleep might sound simple—just lie down, close your eyes, and doze off. But for many Americans, quality sleep remains frustratingly out of reach.

Fortunately, experts say there are steps you can take to improve sleep and support brain health. Several specialists spoke to Newsweek about the best pre-bedtime habits to enhance cognitive function and overall well-being.

Joel Salinas, a cognitive-behavioral neurologist, told Newsweek: “Sleep is an essential time for nightly ‘maintenance’ of the brain, helping to clear out toxins, consolidate memories, and regulate emotions.”

Despite this, many Americans aren’t getting the restorative rest they need. According to the Sleep Foundation, the average American sleeps around seven hours per night. Yet, a YouGov survey found that only about one in seven people wake up feeling refreshed every day. While good sleep is crucial for brain performance, mood, and overall health, drifting off—and staying asleep—often requires a little extra effort.

1. ‘Mental Download’ Journaling

Salinas, a professor of neurology at NYU Grossman School of Medicine and coauthor of Conflict Resilience, suggests a unique approach to journaling before bed.

“Instead of just writing gratitude lists, try a ‘mental download’ journal before bed,” he said. “Take five minutes to write down any nagging thoughts, unfinished to-dos, or worries. Research shows that externalizing concerns can decrease nighttime rumination and prevent them from hijacking sleep.”

2. Use ASMR Podcasts for Relaxation

Dr. Craig Harris Richard, a university professor and physiologist specializing in sleep and relaxation, studies Autonomous Sensory Meridian Response (ASMR)—a physical response to certain sounds or images that can cause a tingling sensation.

“I don’t always recommend ASMR videos for falling asleep due to the light from the screen, melatonin disruption, visual stimulation, and the physical aspect of holding a mobile device in bed,” he said.

Instead, he recommends listening to an ASMR audio podcast, which may include:

• ASMR whispering
• ASMR trigger sounds
• Guided meditations
• Fiction or non-fiction stories
• A narrator who speaks slowly, softly, and gently

How To Use Relaxation Podcasts Effectively

• Keep your bedroom dark and your eyes closed.
• Focus on the story, voice, and sounds from the podcast.
• Listen through speakers, headphones, earbuds, or special sleep headbands with small, flat speakers hidden in the fabric.
• Search for terms like “ASMR,” “Relaxing,” or “Relaxing Stories” on Spotify, Apple Podcasts, or any podcast player.

3. Leave the Room if You Can’t Sleep

Dr. Scott Kollins, a clinical psychologist and chief medical officer at Aura, has studied digital habits and their impact on well-being. He suggests a simple strategy that may feel counter-intuitive—getting out of bed if you can’t fall asleep.

“If you’re lying awake for more than 15 minutes, get out of bed. Staying in bed while awake trains your brain to associate it with restlessness instead of sleep. Do something calm—read a book, listen to soft music—then return to bed when you feel truly sleepy,” Kollins said.

4. Make Your Bed for Better Sleep

Who knew a simple morning habit could improve sleep at night? Kollins, based in North Carolina, points to findings from The National Sleep Foundation that show a connection between bed-making and sleep quality.

In 2012, the poll of 1,500 adults aged 25-55 found people who make their beds daily are 19 percent more likely to report getting a good night’s sleep regularly compared to those who do so less often or not at all (44 percent vs. 37 percent).

Kollins told Newsweek: “A tidy sleep environment sets the stage for better rest. People who make their bed regularly are more likely to sleep well because their space feels calm and organized. Something as simple as fresh sheets and a neat room can reinforce healthy sleep habits.”

5. Breathing Paired With Scent for Deeper Sleep

Leah Kaylor, a licensed psychologist specializing in sleep from Arlington, Virginia, recommends pairing deep breathing exercises with a consistent scent cue, such as lavender.

“Deep breathing isn’t just for stress—it enhances cerebrospinal fluid (CSF) flow, which helps to clear metabolic waste from the brain during sleep,” she told Newsweek.

How To Practice Deep Breathing for Sleep

Kaylor has shared the following tips to follow:

• Sit or lie down in a relaxed position with your spine in a neutral alignment.
• Inhale for four seconds.
• Hold for seven seconds.
• Exhale slowly for eight seconds.
• Keep your breath smooth and natural.
• Focus on breathing deeply into the belly rather than shallow chest breathing. Place one hand on the chest and one on the belly—only the belly should rise and fall.
• Practice for five to ten minutes before bed.
• Repeat daily to train your body and mind for relaxation.

Enhance the Effect With Scent

She told Newsweek: “Pair this breathing exercise with a scent cue, such as lavender, by dabbing a drop of essential oil on a tissue and inhaling as you breathe. Over time, your brain will associate the scent with relaxation, making it an automatic trigger for deeper sleep.”

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