6 Evening Habits That Make Falling Asleep Easier

Most people who sleep badly do not need a new mattress. They need a better last two hours of the day. These six habits cost nothing and are the ones sleep specialists usually recommend first.

1. Keep the same wake-up time, even on weekends

Your body clock is set mostly by when you get up, not when you go to bed. Pick a wake-up time you can hold seven days a week. Within a couple of weeks you will start to feel sleepy at a regular hour.

2. Stop caffeine by early afternoon

Caffeine stays active for many hours. A coffee at 4 pm can still be working at bedtime. Switch to water or herbal tea after lunch.

3. Dim the lights an hour before bed

Bright light tells your brain it is still daytime. Turn off overhead lights, use a lamp, and put the phone on night mode or, better, in another room.

4. Cool the bedroom

Most people sleep best in a room that feels slightly cool, around 65 to 68°F. A warm room is one of the most common reasons for waking in the night.

5. Give your mind a landing strip

Ten minutes of the same quiet routine every night works like a signal: a warm shower, a few pages of a paper book, or writing tomorrow's to-do list so it stops circling in your head.

6. Get out of bed if you cannot sleep

If you are still awake after about twenty minutes, get up and do something calm in low light until you feel sleepy. Lying there frustrated teaches your brain that bed is a place for worrying.