Ten habits for better sleep
- Keep a fixed schedule. Go to bed and wake up at the same time every day, including weekends.
- Get morning light. Daylight within an hour of waking helps set your body clock.
- Limit caffeine. Avoid tea, coffee and energy drinks for at least six hours before bed.
- Be careful with alcohol. It may make you drowsy, but it fragments sleep later in the night.
- Dim the screens. Put phones and laptops away 30 to 60 minutes before bedtime.
- Make the bedroom restful. Keep it dark, quiet and comfortably cool.
- Eat lightly at night. Avoid heavy, spicy meals close to bedtime.
- Move during the day. Regular exercise improves sleep, but finish intense workouts a few hours before bed.
- Keep naps short. If you nap, limit it to 20 to 30 minutes and avoid late afternoon naps.
- Use the bed only for sleep. If you cannot sleep after about 20 minutes, get up, do something calm in dim light and return when sleepy.
Build a wind-down routine
A consistent 20 to 30 minute routine tells your brain that sleep is coming. Reading a book, light stretching, a warm shower or slow breathing all work well. Avoid checking work messages or the news.
When tips are not enough
If you have trouble sleeping for more than three nights a week for over a month, or you snore loudly, stop breathing at night or feel very sleepy in the day, it may be more than a habit problem. A sleep specialist can find the cause and suggest the right treatment.
