Good sleep is an important part of physical and mental health. While an occasional restless night is normal, regularly getting too little or poor-quality sleep can affect daytime alertness, concentration, mood and overall health.
For most adults, the recommended amount is around 7 to 9 hours of sleep per night.
If you’re having trouble sleeping, you don’t necessarily need to start with medication or complicated routines. Everyday habits can make a meaningful difference. Keeping a regular sleep schedule, creating a comfortable bedroom, getting physical activity during the day and limiting caffeine are among the strategies recommended by the National Heart, Lung, and Blood Institute (NHLBI).
Here are practical ways to build better sleep habits naturally.
1. Keep a Consistent Sleep Schedule
Try to go to bed and wake up at roughly the same times each day.
Your body has an internal timing system, often called the circadian rhythm, that helps coordinate sleep and wakefulness. Regular sleep and wake times can help keep this rhythm more consistent.
You don’t have to follow your schedule perfectly. The goal is to avoid large swings between weekdays and weekends. NHLBI suggests keeping weekend differences to around an hour when possible.
A consistent wake-up time can be particularly useful if your sleep schedule tends to drift later.
2. Make Your Bedroom Sleep-Friendly
Your sleeping environment can affect how easily you fall asleep and whether you stay asleep.
Aim for a bedroom that is:
- Cool and comfortable
- As dark as practical
- Quiet or protected from disruptive noise
- Equipped with a comfortable mattress and pillow
NHLBI specifically recommends a cool, quiet and dark bedroom as part of healthy sleep habits.
If outside light enters your room, blackout curtains or an eye mask may help. If noise is a problem, consider earplugs or consistent background sound if you find that helpful.
The best bedroom is not necessarily the most luxurious one. It is the environment in which you can relax and sleep comfortably.
3. Create a Wind-Down Period Before Bed
Going directly from work, gaming, social media or stressful tasks into bed can make it harder to switch into a relaxed state.
Instead, give yourself some quiet time before sleeping.
You could:
- Read a book
- Listen to calm music
- Take a warm bath
- Practice slow breathing
- Dim the lights
- Do another quiet activity you find relaxing
NHLBI recommends using the period before bed for quiet activities and relaxation.
There is no single perfect bedtime ritual. Choose something relaxing that you can repeat consistently.
4. Reduce Screen Use Before Bed
Phones, tablets, computers and televisions can make bedtime less sleep-friendly.
Bright artificial light in the evening can interfere with the body’s normal sleep-wake signals. Electronic devices can also keep the mind engaged, especially when you’re scrolling through social media, working, watching exciting content or responding to messages.
Instead of focusing on an exact rule such as “no screens for precisely one hour,” consider creating a screen-free or low-screen wind-down period before bed.
If you need to use a device, reducing brightness and choosing calmer content may make the transition to sleep easier.
5. Be Physically Active During the Day
Regular physical activity can support healthy sleep.
Walking, cycling, swimming, strength training and other forms of exercise can all contribute to an active lifestyle. NHLBI recommends regular physical activity during the daytime as part of good sleep habits.
You don’t need a specific 30- or 45-minute workout solely for the purpose of sleeping better. Choose an amount and type of activity that fits your health, fitness level and schedule.
One important consideration is timing. Vigorous exercise immediately before bed can make it harder for some people to fall asleep, so if late workouts affect your sleep, move them earlier in the day.
6. Pay Attention to Caffeine
Caffeine can remain active in the body for several hours and may make it harder to fall asleep when consumed too late in the day. NHLBI notes that caffeine’s effects can last for up to about eight hours.
Caffeine isn’t limited to coffee. It can also be found in:
- Tea
- Energy drinks
- Some soft drinks
- Chocolate
- Certain medications and supplements
If you have trouble sleeping, consider moving caffeinated drinks earlier in the day and see whether your sleep improves.
People vary in their sensitivity to caffeine, so the best cutoff time is not necessarily the same for everyone.
7. Avoid Heavy Meals Close to Bedtime
Eating a very large meal shortly before bed can cause discomfort and make it harder to settle down.
NHLBI recommends avoiding heavy or large meals within a few hours of bedtime. A light snack may be appropriate if you’re genuinely hungry.
You don’t need a special “sleep diet.” Focus on balanced eating throughout the day and avoid meals that you know leave you feeling uncomfortable at night.
Also pay attention to how much you drink late in the evening. Staying hydrated is important, but consuming large amounts of fluid immediately before bed can lead to nighttime bathroom trips.
8. Be Careful With Alcohol and Nicotine
Alcohol can make some people feel sleepy initially, but that does not mean it improves overall sleep quality. NHLBI advises avoiding alcohol close to bedtime because it can lead to lighter sleep and more nighttime awakenings.
Nicotine is also a stimulant and can interfere with sleep.
If you’re working on improving your sleep, reducing these substances—particularly near bedtime—is worth considering.
9. Keep Naps Short and Well-Timed
A short nap can sometimes improve alertness during the day, but long or late naps may make it harder to sleep at night.
If nighttime sleep is a problem, NHLBI recommends limiting naps or taking them earlier in the afternoon. It advises adults to keep naps to no more than about 20 minutes.
If you don’t normally nap and sleep well at night, there may be no reason to add naps to your routine.
10. Give Your Mind Time to Unwind
Stress and worrying can contribute to sleep difficulties.
You can’t always eliminate the source of stress before bedtime, but you can create a transition between daytime responsibilities and sleep.
Some people find it useful to:
- Write down tomorrow’s tasks before going to bed.
- Practice slow breathing.
- Read something relaxing.
- Listen to quiet music.
- Keep bright lights low in the evening.
- Avoid repeatedly checking the clock.
The goal isn’t to force yourself to fall asleep. Instead, create conditions that make relaxation easier.
A Simple Evening Routine
If you want to put these recommendations into practice, your routine could look something like this:
A few hours before bed:
Finish large meals and move caffeine earlier in the day.
During the final hour or so:
Reduce bright light and stimulating activities. Put away work and begin relaxing.
Before bed:
Take care of your usual hygiene routine, read or listen to something calming, and keep the bedroom cool, dark and quiet.
At bedtime:
Go to bed when you’re ready to sleep and try to maintain a reasonably consistent schedule.
You don’t need to follow this exact sequence. The most useful routine is one that fits your life and can be maintained regularly.
What If These Changes Don’t Help?
Healthy sleep habits are useful, but they cannot solve every sleep problem.
If you regularly have difficulty falling asleep, frequently wake during the night, wake too early, or remain unusually sleepy during the day, consider talking with a healthcare professional.
Persistent sleep problems can sometimes be associated with conditions such as insomnia or sleep apnea and may require more than lifestyle changes.
It can also help to keep a sleep diary for a week or two, recording when you go to bed, when you wake, naps, caffeine use and how rested you feel. This information can give a healthcare professional a clearer picture of your sleep pattern.
Frequently Asked Questions
How many hours of sleep do adults need?
Most adults should aim for 7 to 9 hours of sleep each night. Individual needs can vary, but regularly getting less than the recommended amount can affect health and daytime functioning.
Does exercise help you sleep better?
Regular physical activity during the day can support healthy sleep. However, strenuous exercise close to bedtime may make it harder for some people to fall asleep.
Should I stop using my phone before bed?
Reducing phone and other screen use before bed can help limit evening light exposure and stimulating activities. If you find that using your phone keeps you alert, creating a screen-free wind-down period may be particularly helpful.
Is it okay to take a nap during the day?
A short nap can be useful for some people, but long or late naps may interfere with nighttime sleep. If you’re struggling to sleep at night, consider limiting naps or taking them earlier in the afternoon.
Should I avoid caffeine in the evening?
If caffeine affects your sleep, yes. Caffeine can remain in your system for many hours, so moving coffee, tea, energy drinks and other caffeinated products earlier in the day may help.
What should I do if I keep having trouble sleeping?
If sleep problems persist or interfere with your daily life, speak with a healthcare professional. Ongoing sleep difficulties can sometimes be caused by an underlying sleep disorder or another health issue and may need professional evaluation.
Conclusion
Better sleep usually starts with ordinary habits rather than a complicated nighttime routine.
Keep your sleep and wake times reasonably consistent, create a comfortable bedroom, give yourself time to unwind, reduce stimulating screen use in the evening, stay physically active during the day and pay attention to caffeine, alcohol and late meals.
You don’t have to change everything at once. Pick one or two habits that are realistic for you and build from there.
And if poor sleep continues despite making these changes, don’t simply assume that you need to try harder. Persistent sleep difficulties can have many causes, and getting professional advice may be the most useful next step.