How can you sleep better?
Evidence-based practices for improving sleep:
- Consistent schedule: Go to bed and wake at the same time daily, including weekends. Regularity stabilizes the circadian rhythm more than total sleep duration.
- Morning light exposure: Get bright natural light within 30–60 minutes of waking to anchor the body clock.
- Sleep environment: Keep the bedroom dark, quiet, and cool (ideal temperature ~16–19°C / 60–67°F). Use blackout curtains, earplugs, or white noise if needed.
- Caffeine and alcohol: Avoid caffeine after early afternoon (half-life ~5–6 hours). Alcohol may induce drowsiness but fragments sleep and suppresses REM.
- Screens: Reduce screen use 1–2 hours before bed; blue light suppresses melatonin. Use night modes if unavoidable.
- Stimulus control: Use the bed only for sleep. If awake for more than ~20 minutes, get up and do a calm activity in dim light until sleepy.
- Wind-down routine: Adopt a repeatable pre-sleep ritual (reading, stretching, warm shower). A warm shower/bath 1–2 hours before bed promotes sleep onset via core-body-temperature drop.
- Exercise: Regular moderate activity improves sleep; avoid vigorous exercise within ~1–2 hours of bedtime.
- Meals: Avoid large meals within 2–3 hours of sleep; a light snack is acceptable.
- Naps: Limit to 20–30 minutes and before mid-afternoon.
- Stress management: Practice slow breathing (e.g., 4-7-8), progressive muscle relaxation, or write down worries earlier in the evening. Avoid clock-watching at night.
- Chronic insomnia: CBT-I (cognitive behavioral therapy for insomnia) is the first-line treatment, more effective long-term than medication. Persistent problems (>3 months, daytime impairment) warrant medical evaluation for disorders such as sleep apnea or restless legs syndrome.