Set a consistent sleep schedule
Go to bed and wake up at the same time every day, even on weekends. A stable schedule helps regulate your body clock and makes falling asleep easier.
Design a calming bedtime routine
Create a short ritual that signals your body it’s time to unwind. This can include:
- Turning off screens 30–60 minutes before bed.
- Reading a book, journaling, or gentle stretching.
- Sipping a warm, caffeine-free beverage.
Optimize your sleep space
Your bedroom should feel restful and distraction-free. Focus on:
- Cool, comfortable temperature.
- Low light and minimal noise.
- A comfortable mattress and supportive pillows.
Use daytime habits to support night sleep
What you do during the day affects how well you sleep. Helpful habits include:
- Getting sunlight exposure in the morning.
- Moving your body with daily activity.
- Limiting caffeine after mid-afternoon.
Handle restless nights with kindness
If you wake up and can’t fall back asleep, avoid checking your phone or stressing. Try a few calming breaths, get up briefly, and return to bed when you feel sleepy again.
Sleep hygiene checklist
- Stick to a regular sleep schedule.
- Create a quiet, dark sleep environment.
- Use a calming wind-down routine.
- Limit screens and caffeine before bed.
- Practice patience when sleep is difficult.