When it comes to improving your sleep, it can be hard to know where to start. Once you realize that the quality or quantity of your sleep is not where you want it to be, it may be tempting to change everything all at once. But often, it is more sustainable to start small with better daily habits.
We highlight the top sleep tips to add to your daily routine. By slowly building a routine that includes these healthy sleep tips, you will likely start to see your sleep improve. These tips go beyond what you do right before you go to bed. Building a healthy routine for better sleep includes paying attention to what you do during the day, too.
What You Can Do During the Day
Get natural light for 30 minutes or more, early in the day.
Exercise for 20 minutes a day to fall asleep easier at night.
Stop drinking caffeine after 2 p.m. to reduce its effects on sleep.
Don’t eat heavy meals at least two to three hours before going to bed.
What You Can Do Before Bed
Minimize screen time one to two hours before bed.
Budget time to get at least seven hours of sleep at night.
Avoid alcohol at least one hour before bed.
Optimize your room to be cool, dark, and quiet.
Our Best Tips for Better Sleep
We take a closer look at how changes to your daily wellness, sleep routine, and bedroom environment can make it easier to fall asleep at night and feel well rested in the morning. Whether the proposed change to your daily routine is big or small, there is science behind each habit we highlight.
While getting better sleep is a common goal, there are many different reasons for why your sleep may need improvement. These tips for better sleep can help you build a personalized plan that fits your lifestyle.
14 Nights To Better Sleep
With our 14 Nights to Better Sleep program, you will receive sleep tips and challenges via email for 14 consecutive nights.
Over those two weeks, we’ll cover what you need to know about improving your sleep habits over time. You’ll also receive four daily challenges intended to help you adopt a healthy bedtime routine, get enough sleep, and wake up feeling refreshed each morning.
Click the link below to learn more about the program and sign up!
Changing your daily routine and improving your sleep will take time. To make progress, you will want to start small and stay accountable.
Start small: Build momentum and confidence with small changes. Starting small lets you try new habits and see how well they work without getting overwhelmed. As time goes on, you can build upon these gradual changes to keep improving your sleep.
Be patient and stick with it: When trying out different sleep tips, you may not see the benefits right away. Keep in mind that it may take weeks or months before you get used to a new habit, but sticking with your plan can pay off over time.
Be kind to yourself: No one is perfect, and there will be days when you may not be able to carefully follow your plan for better sleep. Set realistic expectations, and try not to be too self-critical as you work toward better sleep.
Work with a partner: If you have a bed partner, it is important to discuss any sleep-related changes with them. Working together with a partner to implement changes can also help keep you accountable.
Consult your doctor: If your sleep difficulties are persistent, severe, or significantly affect your daytime alertness or performance, you should talk with a doctor who can provide specific guidance for your situation.
Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., … Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592.