How to sleep better
Better sleep usually comes from a few steady habits rather than one big fix: a regular rhythm, less caffeine and alcohol late in the day, and a calmer wind-down. These routines each explain what the research found and give you a small step to start with tonight.
10 routines that help
- Irregular sleep schedule
Wake up at the same time every day
Going to bed and waking at regular times is linked to a lower risk of early death, more strongly than total hours slept.
- Poor sleep after drinking
Drink no more than 7 drinks a week
Alcohol makes you drowsy at first, but as it wears off it raises your heart rate, wakes you more at night and cuts REM sleep.
- Trouble falling asleep
Get 10 minutes of outdoor light after waking
People who get more bright light in the morning tend to fall asleep faster at night.
- Poor sleep quality
Stop drinking coffee 9 hours before bed
Studies show mistimed caffeine use reduces total sleep by about 45 minutes and deep sleep by 11.4 minutes.
- Irregular bedtimes
Go to bed at the same time every day
Keeping sleep to regular times is linked to a lower risk of early death, more strongly than total hours slept.
- Trouble falling asleep
Put screens away 30 minutes before bed
Reading on a tablet in the evening made young adults take about 10 minutes longer to fall asleep than reading a printed book.
- Trouble falling asleep
Take a 10-minute warm shower before bed
A warm shower or bath 1 to 2 hours before bed helps people fall asleep about 10 minutes faster.
- Tired after poor sleep
Take a 20-minute nap after a short night
Naps under about 30 minutes are linked to better alertness, while longer naps bring more grogginess.
- Poor sleep quality
Write down 3 good things before bed
Keeping a daily gratitude list is linked to more hours of sleep and better sleep quality.
- Poor sleep quality
Check food labels for processed ingredients
Eating more ultra-processed food is linked to 41% higher odds of poor sleep.
These routines are general information, not medical advice. Talk to a doctor about any health condition.
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