How to Be a Better Sleeper, According to Experts
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No matter how many times we promise ourselves we’ll get to bed earlier each night, the nighttime routine often turns into a quick face wash and endless scrolling before you finally get sleepy. Suddenly it’s midnight, and bedtime feels more like something you crash rather than ease into.
The truth is, many of us were never actually taught how to go to bed or how to prepare our bodies for it. Many of us think of sleep as something that happens at the end of each day, but experts say that the hour before you go to sleep matters almost as much as the sleep itself. How you wind down can influence how long it takes to drift off, how deeply you rest, and how refreshed you feel the next morning.
The good news? It doesn’t take much to improve your night’s rest. We rounded up six expert-approved tips to help you ease into sleep smoothly and wake up feeling more refreshed.
Limit Your Caffeine Intake
If you’re sipping coffee or tea in the afternoon, it could be affecting your sleep well into the night. Experts recommend cutting out caffeine at least 10 hours before bed. “People don’t realize how long caffeine stays in the body and continues to work,” says Dr. Leah Kaylor, licensed clinical psychologist. “Caffeine is in so many foods, beverages, and even health products that it’s easy to lose track of how much you’re consuming.” So watch out for sodas and chocolate too!
Eat Dinner at Least Three Hours Before Bed
Your digestive system keeps your organs working overtime, so you don’t want to eat too late. “Late-night digestion not only disrupts sleep onset but also significantly impacts the quality of sleep, particularly the deeper and more restorative phases like deep and REM sleep,” Dr. Kaylor says. So while a midnight snack might be tempting, it can keep us awake.
Keep Your Bedroom Dark at Night
Even the tiniest light from a phone or hallway lights can disrupt your sleep cycle. Dr. Jade Wu, board-certified behavioral sleep medicine psychologist, recommends making your bedroom as dark as possible at night and balancing that with bright light exposure during the day, especially early in the morning. “If you work indoors, try to sit by a bright window or get outside for at least 30 minutes during the day,” Dr. Wu suggests. This keeps your circadian rhythm in check.
Build a Simple, Repeatable Routine
Routines aren’t just comforting, they’re a part of our biology. “Think of your bedtime routine like a slope you’re gently sliding down,” Dr. Wu says. Whether it’s brushing your teeth, washing your face, or lighting a candle and reading a book, doing the same things in the same order every night sends a powerful message to your body: it’s time to sleep.
Power Down Your Screens
Blue light from phones, tablets, and TVs can trick your brain into staying alert. “Blue light shares the same wavelength as sunlight and is particularly effective at suppressing melatonin production,” Dr. Kaylor says. Try avoiding screens at least one hour before you plan to sleep. Even better? Swap scrolling for reading or listening to a podcast.
Set an Alarm—and Try Your Hardest Not to Hit Snooze
Tempting as it is, hitting snooze over and over can actually leave you feeling much groggier. Dr. Kaylor suggests setting an alarm before you go to bed, but sticking to it when it’s time to wake. “Figure out how often you typically hit the snooze button and add up all that time,” she suggests. “Then, set your alarm for the very last snooze time. This way you’ll get that added rest without all the disruptions of pushing snooze multiple times.”
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