Tossing and turning at night? You're not alone. The good news: better sleep starts with small changes to your evening routine. Here are 5 simple steps that actually work—no fancy gadgets or perfect schedules required.
1. Pick a Regular Bedtime
Why: Going to bed around the same time trains your body to feel sleepy.
How:
- Choose a time when you naturally feel tired
- Try to stay within 1 hour of this time daily
- Don't stress if you miss it sometimes
2. Unplug Before Bed
Why: Phones and TVs keep your brain awake.
Try This:
- Turn off screens 30-60 minutes before bed
- Read a book or listen to calm music instead
- If you must use your phone, turn on night mode
3. Make Your Bedroom Sleep-Friendly
Simple Fixes:
- Keep it cool (around 65°F/18°C is ideal)
- Use thick curtains or a sleep mask if lights bother you
- Try earplugs or a fan if noise is an issue
4. Wind Down Your Mind
Easy Options:
- Write down tomorrow's to-do list
- Try slow breathing: inhale 4 sec, exhale 6 sec
- Listen to a boring podcast or audiobook
5. Watch What You Eat/Drink
Simple Rules:
- Avoid caffeine after 2 PM
- Keep late meals light
- Try chamomile tea if you like something warm
7-Day Sleep Better Challenge
Each night this week:
- Turn off screens 30 mins earlier than usual
- Do one relaxing activity (from Step 4)
- Note how you feel in the morning
That's it! Small changes make a big difference.
Remember:
Better sleep is about progress, not perfection. Start with one change that feels easy, and add more when you're ready.
If sleep problems continue after a few weeks, talk to your doctor.