How to Actually Sleep Better

Sleep advice is everywhere, and most of it is noise. These basics have the strongest track record.

Keep the same schedule

Go to bed and get up at the same time every day, weekends included. It's one of the most effective sleep tools there is, and it's free.

Get morning light

Ten minutes of daylight soon after you wake helps set your body clock, and pays off at bedtime.

Make the bedroom for sleeping

• Cool, dark and quiet. Blackout curtains and a fan work wonders.
• Keep work and scrolling out of bed as much as you can.

Watch the evening

• No caffeine after early afternoon.
• Go easy on alcohol. It knocks you out, then wrecks the second half of the night.
• Dim the lights and put the phone down an hour before bed.

Can't sleep? Get up

If you've been awake for 20 minutes, get up and do something calm in low light, then go back to bed when you feel sleepy.

When to see a doctor

Loud snoring, gasping at night, restless legs or constant daytime sleepiness can point to treatable conditions like sleep apnea.

Sleep changes with age

It's normal for sleep to become lighter as we age, and many people wake earlier or more often. But feeling tired all day isn't normal.

Medications and sleep

Some common medicines can affect sleep. Ask your pharmacist whether any of yours could be the cause, and whether taking them at a different time of day might help.

Safe night-time trips

Use motion-activated night lights between the bed and bathroom, keep a clear path, and sit on the edge of the bed for a moment before standing up.