Sleep, more and more research shows, is critical for physical and mental health. It’s when your body repairs itself; it’s when your brain integrates your memories and processes your emotions. While everyone’s different, most adults need seven to nine hours of sleep per night, according to the National Institutes of Health (NIH). The important thing is to stay in bed long enough to pass through several distinctly different phases of sleep that, together, promote the rest and recovery you need for the day ahead.
The problem? Getting enough quality sleep is a whole lot easier said than done. Whether you struggle to wind down for rest at night or you wake up at 3 a.m. for a tossing-and-turning session, it can be hard to figure out a routine that helps you get the zzzs you need to feel and function your best. Fortunately, a few simple, science-backed steps can help get you on the right track toward more rest—starting tonight.
Maintain a consistent schedule.
One of the best things you can do to make it easier to fall asleep is going to bed and waking up at around the same time every single day (yes, even on weekends). “Duration is an important measure of sleep quality, but regularity of your sleep and wake times is also key,” says Phyllis Zee, MD, chief of sleep medicine and a professor of sleep medicine at Northwestern University Feinberg School of Medicine.
Your body thrives on routine—in fact, whether you realize it or not, many of your bodily functions run on an internal clock called your circadian rhythm. Sleep is no exception. Your daily habits play a big role in driving the release of melatonin, a hormone that makes you sleepy at night.
If your schedule is unpredictable, Zee recommends sticking with the same schedule as often as you can—even four or five days a week of predictability is better than nothing. And if you go out with friends or want to sleep in, try not to deviate more than two hours from your normal bed and wake times
Figure out your chronotype.
To start and keep up a routine, you’ll need to figure out the best bed and wake times for you—that’s where your sleep chronotype comes in. Most adults need a similar amount of sleep to function well, but “everyone has a different genetic rhythm that can impact their sleep habits,” says Sudha Tallavajhula, MD, a sleep medicine physician at UTHealth Houston.
The best way to figure out your chronotype (basically, whether you’re a morning person or if your peak productivity comes after the sun starts to set) is paying attention to when you usually get drowsy, she says. If you’re a night owl, you might not get tired until 11 or 12, which means your best wake-up time is 7 or 8. But if you get drowsy around 9 or 10, then you’ll naturally wake up earlier, at around 5 or 6.
None of the recognized chronotypes are “better” than the others, and understanding your sleep needs can help you stick with a schedule as well as prevent unnecessary bedtime stress. For example, if you naturally don’t get tired until later, you’ll just get frustrated by lying awake—and that anxiety can make your sleep worse, says Tallavajhula.
Limit light at night.
Light is one of the most significant drivers of your circadian rhythm, according to Joanna Fong-Isariyawongse, MD, sleep neurologist at the University of Pittsburgh Medical Center. Morning light sends your brain a message that it’s time to get moving for the day, and your body releases hormones that help perk you up. Too much light at night can trick your brain into thinking it’s still daytime, suppressing the release of melatonin (the hormone that makes you sleepy).
That’s why experts recommend parting ways with your phone, which emits an energizing wavelength called blue light, a few hours before bed. It’s also a good idea to dim your overhead lights a couple hours before you plan to sleep. “The stronger intensity of lighting, the more melatonin release can be suppressed,” says Fong-Isariyawongse.
Ideally, your room should be totally dark for rest (light still affects your body, Fong-Isariyawongse explains, even when you’re trying to sleep). If light creeps in from the outside, try investing in black-out shades or a good sleep mask to ensure quality sleep throughout the night.
Block out noise.
Noise pollution, or background noise, has been shown in studies to negatively impact both sleep and overall health. Even if ambient noise doesn’t seem to bother you, a white noise machine or phone app can help block out sounds that may mess with your sleep—especially if you live in an urban area or a loud apartment building or dorm.
Keep in mind that not all sleep sounds are created equal. The lull of low-frequency sounds, such as brown or pink noise, can have a relaxing effect on the body, according to Fong-Isariyawongse.
Stop eating a few hours before bed.
Another crucial player in your body’s internal clock? When you eat. Having food too close to bedtime can keep your body from releasing sleep-inducing melatonin, which is why Zee recommends stopping eating a few hours before bed (ideally, two or three).
For example, if you typically go to bed at 9, aim to finish dinner by 6:00 P.M. “Doing that starts dimming out your body’s lights, allowing your own natural melatonin to rise so you can fall asleep quickly at bedtime,” she says. (An important note: This doesn’t mean you should skip meals if you’re cutting it too close, nor should you start a new dietary protocol without talking to your health care provider, especially if you have diabetes.)
On the topic of eating: Try not to consume anything at night that could make it tough to sleep. Alcoholic drinks might make you sleepy initially, but drinking has been shown to disrupt sleep overall sleep quality. And it may go without saying, but it’s a good idea to stop caffeine mid-day to make sure you’re relaxed enough to fall asleep at bedtime. (Studies suggest cutting out caffeine at least six hours before you plan to sleep.)
Get plenty of exercise, but not too close to bedtime.
Physical activity, plenty of scientific evidence shows, can help promote better sleep (and lots of other positive health effects). But be careful about when you exercise, because that much activity too close to bed can make it hard to settle down at night, says Tallavajhula. There’s no hard-and-fast rule about when you should call your jogging or lifting session quits, but stopping within three or four hours of bedtime can help ensure you get the rest you need.
One caveat: If you’re a night owl, then it may make more sense for you to work out in the evening, because getting up too early will disrupt your sleep routine, which Tallavajhula says can decrease the benefits of the exercise. If you must work out at night, just try not to do it too close to your standard bedtime.
Make your bed a sleep sanctuary.
What you do in your room when you’re *not* sleeping can impact how well you sleep. “Whatever you do in bed is what your mind wants to do in bed on a consistent basis,” says Tallavajhula. For example, if you frequently lie in bed and doom scroll or work on your computer, your mind might be more likely to stay active at night (making sleep feel like a distant dream).
Instead, focus on making your bed a space to wind down your mind and body. If you like to hang out in bed before you sleep, swap out potentially energizing activities with more relaxing ones, like meditation, deep breathing, stretching, or journaling. Lying in bed awake also conditions your brain to be active at bedtime, says Tallavajhula, so it’s equally important that you don’t go to bed until you’re actually tired. It’s a win-win: You’ll end up with what feels like more hours in the day, and you’ll probably end up getting better quality rest.
