Many factors can disturb your sleep, so it’s no surprise many people struggle to get the rest they need. Below, we’ll walk you through our expert-backed tips for improving your sleep by focusing on three areas: adjusting your routine, changing your environment, and reducing your stress.

Adjust your routine:

• Wake up and go to sleep at the same time every day. If this is hard for you, start by waking up at the same time every morning (even on weekends).
• Try not to sleep in to catch up on sleep. This can throw off your sleep schedule.
• Get some sunlight right when you wake up. This helps your body regulate your sleep schedule. Consider reading on your porch, going for a short walk, or calling a friend from your backyard.
• Get more exercise (but don’t exercise right before bedtime). Even short, low-intensity workouts can provide many benefits. Just make sure your body has enough time to calm down before bedtime.
• Reduce your caffeine intake, and especially don’t drink caffeine in the afternoon or evening.
• Reduce your alcohol intake, especially right before bed.
• Take in natural light throughout the day to keep yourself feeling rested and awake (go for a walk outdoors or work by an open window, for example).
• Avoid screens for 2 hours before bedtime. The blue light from these can reduce your melatonin levels, which can make it harder for you to fall asleep. If you aren’t able to avoid screens, try wearing blue blocker glasses in the evening.
• Don’t eat a big meal right before going to bed, but also don’t go to sleep hungry.
• If you consume nicotine, try reducing your intake.
• If you take naps, limit them to 45 minutes at most, and don’t nap after 4 PM.
• Do something that is mildly stimulating (but not physically intense) after dinner and before falling asleep (ex: organize your closet, play a board game, or read).
• Drink no more than one glass of water in the last two hours before sleeping (drink more than that and you may wake up needing to use the restroom).

Create a comfortable sleeping environment:

• Remove or cover all bright lights and LEDs in your bedroom. This includes alarm clocks. It’s best to have your phone in a different room, but, if you need it in your bedroom, keep it face down and out of reach.
• Use your bed only for sleep, light reading, and physical intimacy. Using your bed for work, homework, or scrolling on your phone can cause your brain to associate your bed with being awake and active.
• Create a dark sleeping environment (i.e., turn off all lights, try using blackout curtains, and use an eye mask if you need one).
• Remove distractions from your bedroom. This includes work, games, TV, etc.
• Eliminate as much noise from your environment as possible. Consider trying ear plugs or a white or brown noise machine to block out external noise. Some smart devices can also play relaxing ambient sounds, such as rain or fireplace sounds.
• Keep your room cool, but not cold (this typically means ~60-67°).
• Make sure your room is well-ventilated. You might also find that you sleep better with some light airflow from a fan or window.
• Make sure that your bed is comfortable for you. This means having a mattress that fits your sleeping preferences, clean sheets, and enough room to sleep comfortably (for example, make sure it’s large enough and that your sheets are clean).
• If you’re waking up with back or neck pain, try experimenting with new mattress and pillow textures and firmness levels. Sometimes you may also need to try a pillow that has a higher or lower loft.

Limit your stress and create a healthy bedtime routine:

• Lower your stress levels by connecting with loved ones (i.e., call your family members, get coffee with a friend, and focus on strengthening your relationships in general).
• Set boundaries for both work and play. Avoid working or doing intense activities late in the evening.
• Plan fun, enjoyable activities each week—schedule an art class, a shopping trip, or a nice hike.
• Say “no” when you need to (turn down that extra project and skip book club—take the time you need to rest).
• Spend more time in nature—go for a long hike, visit the beach, or sit in your backyard when you have a spare moment.
• Meditate regularly, especially before bed. Meditation has been shown to reduce stress, and, if you incorporate it into your bedtime routine, it can be a healthy way to wind down before bed.
• Deep breathing and body scan exercises improve mental health and can be an important part of a relaxing, restful bedtime routine.
• Get help from a therapist—professional help can offer relief for people struggling through chronic stress and anxiety.

See a doctor if your sleep issues continue.

Many people have chronic sleep disorders, and these disorders can have significant health implications. If your sleep isn’t improving, or if you’re concerned that you might have a health condition that’s interrupting your sleep, make an appointment with your doctor to learn more.