How To Sleep Better

Setting a fixed sleep schedule, even on weekends. Going to bed and waking up at the same time each day trains your internal clock, making it easier to drift off when night falls.

Create a calming pre-sleep routine to separate day from night. Avoid screens an hour before bed—blue light from phones and laptops disrupts melatonin, the hormone that regulates sleep. Instead, try reading a physical book, listening to soft music, or practicing gentle stretching. A warm bath can also help; the drop in body temperature afterward mimics the natural cooling that happens before sleep.

Optimize your sleep environment for comfort and darkness. Keep your bedroom cool, ideally between 60-67°F (15-19°C), as a lower temperature promotes deeper sleep.

Use blackout curtains or a sleep mask to block light, and earplugs or a white noise machine to muffle distractions. Invest in a supportive mattress and pillows—your body will thank you for the comfort.

Watch what you eat and drink in the hours before bed. Avoid heavy meals, caffeine, and alcohol close to bedtime. Caffeine stays in your system for hours, while alcohol may make you drowsy initially but disrupts deep sleep later. A small, sleep-friendly snack like a banana or a handful of nuts can help if you’re hungry, as they contain nutrients that support relaxation.

Manage stress to clear your mind for sleep. Write down worries or to-do lists earlier in the evening to empty your brain. If you lie awake ruminating, try focusing on your breath—inhale slowly for four counts, exhale for six—to shift your attention away from thoughts.

Over time, these habits will help your body and mind recognize when it’s time to rest, turning nights of tossing and turning into nights of peaceful sleep.