Wellness
9 Small Habits That Can Help You Sleep Better Tonight
You do not need a new mattress or an expensive gadget. Most good sleep comes down to a handful of simple, repeatable routines.
Almost everyone has had a run of nights where sleep just does not come easily. The good news is that the habits sleep researchers recommend most often are free, simple and easy to try this evening. None of them is magic on its own, but together they make a real difference for a lot of people.
1. Keep the same wake-up time, even on weekends
Your body clock likes routine. Getting up at roughly the same time every day, including Saturday and Sunday, is one of the most reliable ways to make falling asleep at night easier. If you only change one thing, change this.
2. Get daylight early
Ten to twenty minutes of outdoor light in the morning helps set your internal clock. A short walk, coffee on the porch or simply opening the blinds wide all count.
3. Set a caffeine cut-off
Caffeine can stay in your system for many hours. Many people find that stopping coffee, tea and energy drinks by early afternoon helps them wind down more easily at night.
4. Make the bedroom cool, dark and quiet
A slightly cool room is more comfortable for sleep for most people. Blackout curtains, an eye mask or a simple fan for steady background noise are inexpensive upgrades.
5. Give yourself a wind-down window
Spend the last 30 to 60 minutes before bed doing something calm: reading a paper book, stretching, a warm shower or tidying up for tomorrow. The routine itself becomes a signal that the day is ending.
6. Park the phone outside the bed
Scrolling keeps your brain engaged long after you meant to stop. Charging your phone across the room, or in another room entirely, removes the temptation and means you have to get up to turn off the alarm.
7. Eat dinner a little earlier
A large, late meal can make it harder to get comfortable. If you are hungry later, a light snack is usually easier on the body than a full plate.
8. Write tomorrow down
If your mind races at night, try a two-minute list of tomorrow’s tasks before bed. Getting them on paper can make them feel handled.
9. Do not fight it
If you have been lying awake for a long time, get up, keep the lights low and do something quiet until you feel sleepy. Lying in bed frustrated tends to make the next night harder too.
When to talk to a doctor: if poor sleep lasts for weeks, or you snore loudly, wake up gasping or feel exhausted during the day, it is worth mentioning to a healthcare professional.
This article is for general information only and is not professional advice. How we work.