10 Simple Habits for Better Sleep

Most sleep problems come down to habits that are easy to change. None of these need special equipment, and together they make a noticeable difference within a couple of weeks.

1. Keep the same wake-up time

Get up at the same time every day, weekends included. Your body clock sets itself from your wake-up time, and falling asleep gets easier once it is steady.

2. Get daylight in the morning

Ten to twenty minutes outside soon after waking tells your body clock that the day has started, which helps you feel sleepy at the right time at night.

3. Stop caffeine after lunch

Tea, coffee, cola and energy drinks keep working for many hours. Having your last cup before about 2 pm lets it clear before bedtime.

4. Keep dinner light and early

A heavy, spicy meal close to bedtime can cause acidity and restlessness. Try to finish eating two to three hours before you sleep.

5. Make the room dark, quiet and cool

Thick curtains, a fan or air conditioner set to a comfortable temperature, and as little noise as possible. A slightly cool room helps you fall asleep and stay asleep.

6. Put the phone away

The light from screens and the urge to keep scrolling both keep the brain alert. Put the phone out of reach for the last 30 minutes before bed.

7. Have a wind-down routine

Do the same calm things each night: a warm bath, reading, light stretching, or prayer. Over time the routine itself signals that sleep is coming.

8. Limit naps

A short nap of 20 minutes or less, before 3 pm, is fine. Longer or later naps make it harder to sleep at night.

9. Move during the day

Regular exercise helps you fall asleep faster and sleep more deeply. Finish hard workouts a few hours before bedtime.

10. Use the bed only for sleep

If you cannot sleep after about 20 minutes, get up and do something quiet in dim light until you feel sleepy. Lying awake and worrying teaches the brain that bed is a place to be awake.

And check your mattress

If you wake up stiff, sore, or more tired than when you went to bed, your mattress may be the problem. Signs it needs replacing are in our guide on when to replace a mattress.