We all know how important sleep is — but getting a good night’s rest can feel harder than it should. Whether you're dealing with stress, screen time, or just a racing mind, these simple tips can help you wind down, fall asleep faster, and wake up feeling refreshed.
Here are 10 tried-and-true ways to sleep better, starting tonight:
1. Keep a Consistent Sleep Schedule
Your body loves routine. Try going to bed and waking up at the same time every day — yes, even on weekends. It helps reset your internal clock and makes falling asleep feel more natural.
2. Cut Back on Screens Before Bed
We get it — the late-night scroll is tempting. But phones, tablets, and TVs emit blue light that can mess with your melatonin levels (that’s the sleepy hormone). Try unplugging at least an hour before bed and switch to something low-tech, like reading or stretching.
3. Make Your Bedroom a Sleep Haven
Think cool, dark, and quiet. Keep the room temperature around 65°F, use blackout curtains, and maybe add a white noise machine if you’re sensitive to sound. Your space should feel like a calm cocoon — not a second office or entertainment zone.
4. Upgrade Your Bed Setup
You spend a third of your life sleeping — so your mattress and bedding matter. Look for something supportive and breathable (we’re partial our cooling, pressure-relieving mattresses). The right setup can seriously improve your sleep quality.
5. Be Mindful of Caffeine and Alcohol
Caffeine can linger in your system for hours — even if you don’t feel it. And while a nightcap might make you sleepy, alcohol can disrupt your sleep cycle. Try cutting off caffeine after lunchtime and keeping evening drinks light.
6. Nap Smart (Or Skip It)
A quick power nap can be great — just keep it short (20–30 minutes) and aim for early afternoon. Long or late naps can leave you groggy and make it harder to fall asleep at night.
7. Create a Wind-Down Routine
Your body needs a signal that it’s time to relax. Try a warm bath, some gentle yoga, journaling, or reading something that doesn’t require too much brainpower. Bonus points if you dim the lights during your routine — it helps your brain wind down, too.
8. Get Some Morning Light
Sunlight in the morning helps set your sleep-wake cycle and boosts your energy for the day. Open the blinds as soon as you wake up or take a quick walk outside if you can.
9. Move Your Body (Just Not Right Before Bed)
Regular exercise helps you fall asleep faster and sleep more deeply. Just try to wrap up workouts at least a few hours before bed so your body has time to cool down and relax.
10. Reserve Your Bed for Sleep (and Intimacy Only)
If you can, try to keep your bed just for rest — not emails, Netflix, or scrolling TikTok. It helps your brain associate bed with sleep, which can make drifting off much easier.
You don’t have to overhaul your entire life to get better sleep. Start with one or two of these tips and build from there. Your body — and your mood, energy, and focus — will thank you.
