How to Sleep Better Every Night

Sleep better by syncing your routine, winding down with calming rituals, and crafting a cool, screen-free sanctuary. Daytime light, movement, and mindful evenings set the stage for restful nights and refreshed mornings.

Getting better sleep every night starts with consistency. Your body thrives on routine, so aim to go to bed and wake up at the same time daily—even on weekends. This helps regulate your internal clock and makes falling asleep feel more natural over time. Pair this with a wind-down ritual, like reading a book, taking a warm bath, or practicing gentle stretches, to signal to your brain that it’s time to shift into rest mode. Keep your bedroom cool, ideally between 60-68°F, as a cooler environment mimics your body’s natural temperature drop during sleep.

What you do during the day matters, too. Exposure to natural light in the morning helps reset your circadian rhythm, so try to step outside early or open the blinds. Regular exercise, even just 20 minutes of walking or yoga, can ease stress and tire your body in a healthy way—but avoid intense workouts close to bedtime. Watch your caffeine and alcohol intake, as both can disrupt sleep cycles. Cut off caffeine by mid-afternoon, and if you enjoy a nighttime drink, opt for herbal tea instead of alcohol, which might help you doze off but often leads to fragmented sleep later.

Your sleep environment plays a big role in quality rest. Invest in a comfortable mattress and pillows that support your preferred sleeping position, and block out light with blackout curtains or a sleep mask. Reduce noise with earplugs or a white noise machine if you’re sensitive to sounds. Keep screens out of the bedroom—phones, tablets, and TVs emit blue light that suppresses melatonin, the hormone that tells your brain it’s time to sleep. Disconnect at least an hour before bed, swapping scrolling for calming activities like journaling or listening to soft music.

Mindfulness can quiet a racing mind. If stress keeps you awake, try deep breathing exercises, meditation, or progressive muscle relaxation to ease tension. Focus on breathing slowly in through your nose and out through your mouth, or visualize a peaceful scene. If you’re still awake after 20 minutes, get up and do something quiet in dim light until you feel sleepy. Lastly, avoid heavy meals late at night, as digestion can interfere with rest. With patience and small adjustments, you’ll create habits that help you drift off more easily and wake up refreshed.