Set up a schedule. Both Kirsch and Shukla recommend going to bed and waking around the same time every day (even on weekends) to reinforce the body’s natural circadian rhythm. The more consistent you are with sleep and wake times, the more ingrained those times become in the brain—and the more likely you are to feel naturally ready for sleep when bedtime arrives.
Get your sweat on. Daily physical activity can improve sleep quality and may even be a possible remedy for insomnia, according to a 2014 research article in the American Journal of Lifestyle Medicine. Aim for about 20 minutes a day of moderate aerobic exercise—think brisk walking or a cardio class—or resistance exercises like bodyweight strength moves.
Put stress on the page. Many people’s thoughts begin racing at bedtime as they mentally review the events of the day, Kirsch says. One tip he suggests for preventing stress-induced sleep trouble: Set aside 10 minutes in the late afternoon or early evening to write down whatever’s making you feel on edge that day. Work deadlines? Family stuff? Jot it down, along with any proactive solutions you might explore. This reduces the burden on bedtime processing. And if you're worried about keeping your thoughts private, The Happy Planner® Wellness Mini Notebook is small enough to stash in your bag and away from any prying eyes. Plus, you'll find uplifting quotes and mantras hidden throughout its pages!
Limit coffee and alcohol at night. A couple of glasses of wine may feel relaxing in the moment; just note that consuming alcohol close to bedtime can lead to waking at odd hours of the night, Kirsch says. For this reason, he says, consider making the hours before bedtime a booze-fee zone. As for coffee, there’s probably little reason to worry about a cup or two of your favorite morning brew. Just keep the caffeine to the early parts of the day—when you normally drink it. Caffeine can interfere with sleep when consumed outside of one’s habitual zone, according to a 2018 study review published in the journal Risk Management and Healthcare Policy.
Give your smartphone a bedtime. If you’re having trouble drifting off, Instagram scrolling could be a factor. Blue light emitted by smartphones, tablets, and LCD sources can slow the body’s release of the sleep-promoting hormone melatonin. The interactive nature of social media is an added mental stimulant, Shukla adds. Set yourself for up better slumber by powering down devices 30 to 60 minutes before your bedtime.
Clear your head. Adding a few minutes of mindful breathing or meditation to your bedtime routine could help you snooze better, suggests a 2019 meta-analysis of 18 trials published in the Annals of the New York Academy of Sciences. It’s easy to do on your own—just find a quiet spot to sit, close your eyes, and focus on your breaths—or try a quick guided meditation exercise.
If you’re following good sleep practices and still aren’t feeling rested when you wake up in the mornings, speak with your doctor, who may recommend a sleep evaluation to reveal insights about your patterning, Shukla says.
Sleeping well means living well.
Just as we carefully plan our days with times to eat, exercise, cook, work, and connect with others, our sleep deserves the same attention and structure, Shukla says. Simple sleep trackers can help you become attuned to your individual patterns; high-tech wearable sleep gadgets generally aren’t necessary. Simply knowing how much sleep you need and paying attention to how you feel are powerful tools for knowing whether you’re getting adequate rest. Sometimes, simple lifestyle changes are all you need to snooze better and improve your health. If you need additional sleep support, reach out to a physician or sleep specialist and get the ZZZs you deserve.
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Jessica DiGiacinto is an associate editor at WW. A health and wellness writer and editor based out of New York, she’s contributed to Popsugar, Bulletproof 360, and Galvanized Media, among other media outlets.
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This article was reviewed for accuracy in June 2021 by Stephanie L. Fitzpatrick, PhD, senior manager for multicultural programs at WW. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible research.
