How to sleep better

Better sleep usually comes from a handful of boring habits, repeated every day. None of them work overnight, but together they help your body clock settle into a steady rhythm.

How much sleep do you need?

Habits that help

Keep a schedule. Going to bed and waking up at the same time, including weekends, is one of the most effective changes. Your body starts getting sleepy on cue.

Get daylight early. Morning light, even on a cloudy day, helps set your internal clock so you feel tired at night.

Set up the bedroom. Make it dark, quiet and slightly cool. Blackout curtains, earplugs or a fan can help.

Watch what you consume.

• Caffeine can stay in the body for many hours, so an afternoon coffee may still affect you at bedtime. Here’s how much caffeine is in coffee and other drinks.
• Alcohol may make you drowsy but tends to disrupt sleep later in the night.
• Big meals right before bed can cause discomfort.

Wind down. Put phones and laptops away before bed. Reading a paper book, a warm shower or gentle stretching are common ways to signal the end of the day.

Move during the day. Regular physical activity is linked to better sleep, though some people find hard exercise right before bed keeps them awake.

Can’t fall asleep?

Lying in bed frustrated can make things worse. If you’re still awake after about 20 minutes, many sleep experts suggest getting up, doing something calm in dim light, and returning when you feel sleepy.

Ongoing trouble sleeping, loud snoring, or feeling exhausted despite a full night in bed are worth discussing with a doctor, since they can have medical causes. Some people also find a short meditation helps them unwind.