These tips for better sleep are built on one simple idea: your body loves a predictable rhythm. You don’t need a gadget or a perfect bedroom to rest well. You need a handful of steady habits that tell your brain when the day is done. At FentoMagazine.com, we’ve pulled together 11 practical habits drawn from public health guidance, grouped so you can start with one or two tonight and add more as they stick.
Key takeaways
- Keep the same bedtime and wake time every day, weekends included.
- Make your bedroom quiet, cool and dark, and put screens away 30 minutes before bed.
- Watch caffeine, alcohol and big meals in the hours before you sleep.
- If poor sleep lasts for weeks, talk with a doctor.
Why Small Sleep Habits Add Up
The CDC recommends seven or more hours of sleep a night for adults ages 18 to 60. When we fall short, it’s rarely one big problem. It’s a stack of small ones: a late coffee, a phone in bed, a weekend schedule that drifts two hours.
Small problems have small fixes. These habits are often called sleep hygiene, and the most useful tips for better sleep focus on consistency, giving your body clear cues about when to wind down and when to wake up.
Tips for Better Sleep: Set Your Body Clock
1. Keep the same schedule every day
Go to bed and get up at the same time every day, weekends included. If Saturday starts three hours later than Monday, Sunday night can feel like jet lag. Pick a wake time you can keep all week, then count back to set your bedtime.
2. Get daylight early
The National Heart, Lung, and Blood Institute’s guide to healthy sleep habits suggests spending time outside every day when you can. Step outside with your morning coffee, or walk to the bus instead of driving. Our guide on how to build a morning routine you’ll actually stick to shows how to fit a few minutes of light into the start of your day.
3. Keep naps short and early
A long or late nap steals sleep from the night ahead. The same NHLBI guidance advises adults to nap for no more than 20 minutes and to take naps earlier in the afternoon.
Build a Bedtime Routine That Helps You Wind Down
4. Use the last hour for quiet time
Treat the hour before bed as a buffer. Dim the lights, read something on paper or stretch gently. Skip intense workouts and stressful tasks, like answering work email, in this window.
5. Put screens away 30 minutes before bed
Turning off devices at least 30 minutes before bedtime is one of the simplest tips for better sleep, and one of the hardest to keep. Charge your phone outside the bedroom and use a basic alarm clock. For more ways to set limits, try our simple digital wellbeing habits for a healthier relationship with tech.
6. Try a warm bath or a relaxation technique
A warm bath, slow breathing or a short body scan can signal that the day is over. Keep your bedtime routine the same each night so the routine itself becomes a cue for sleep.
Make Your Bedroom Work for Sleep
7. Keep it quiet, cool and dark
Blackout curtains or an eye mask can block streetlights. Earplugs or a fan can mask noise. Turn the thermostat down a little at night.
8. Save your bed for sleep
If you work, scroll and eat in bed, your brain learns that bed is a place to be alert. If you can’t fall asleep after a while, get up, do something calm in dim light, and return when you feel sleepy.
More Tips for Better Sleep: Food, Drinks and Movement
9. Set a caffeine cutoff
Caffeine hides in tea, soda and chocolate as well as coffee. The CDC advises avoiding it in the afternoon or evening, so pick a personal cutoff, such as noon.
10. Skip big meals and alcohol late at night
The CDC also recommends avoiding large meals and alcohol before bedtime. Finish bigger meals a few hours before bed, and keep any late snack small.
11. Move your body during the day
Regular exercise is on the CDC’s list of healthy sleep habits. You don’t need a gym. Our plan for walking for beginners, with an easy way to build a daily walking habit, is a gentle place to start, and an outdoor walk adds daylight too.
Frequently Asked Questions
How many hours of sleep do adults need?
The CDC recommends seven or more hours a night for adults ages 18 to 60, seven to nine hours for ages 61 to 64, and seven to eight hours for people 65 and older. Needs vary from person to person, so notice how alert you feel during the day too.
How can I fall asleep faster?
Start with consistency: the same bedtime, a dim and quiet room, and no screens for the last 30 minutes. A short relaxation routine, like slow breathing or a warm shower, helps too. If you’re still awake after a while, get up briefly rather than lying there frustrated.
When should I see a doctor about my sleep?
Talk with a doctor if poor sleep lasts for weeks, if you feel sleepy during the day despite enough time in bed, or if a partner notices loud snoring or pauses in your breathing. This article is general information, not medical advice; see our disclaimer.
Start With One Habit Tonight
You don’t need all 11 habits at once. The best tips for better sleep are the ones you’ll actually keep, so pick the easiest and hold it for a week before adding another. For more practical guides, explore our health and wellness articles on sleep, movement and daily habits, browse our digital lifestyle tips hub, or head back to our magazine, FentoMagazine.com, for ideas across every topic we cover.
