10 Science-Backed Habits for Better Sleep

Getting a good night’s sleep is not just about feeling rested—it is essential for overall health, cognitive function, and daily productivity. From bustling cities like New York and Los Angeles to quieter suburbs in the Midwest, Americans are increasingly looking for ways to improve their sleep quality. The CDC reports that 1 in 3 adults in the U.S. do not get enough sleep, making healthy sleep habits a national priority.

1. Create a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Experts recommend even sticking to your schedule on weekends to stabilize your circadian rhythm. “Our bodies thrive on consistency. Setting a regular bedtime and wake time is one of the simplest ways to improve sleep quality,” says Dr. Elaine Brooks, a sleep medicine specialist at the National Sleep Institute.

2. Make Your Bedroom a Sleep Sanctuary

Light, noise, and temperature all play a role in sleep quality. A cool, dark, and quiet room—ideally between 60–67°F—is optimal. Consider blackout curtains, white noise machines, and breathable bedding materials to create a peaceful environment.

3. Limit Screen Time Before Bed

The blue light from phones, tablets, and TVs can suppress melatonin, the hormone responsible for regulating sleep. Aim to unplug at least 60 minutes before bedtime and replace screen time with calming activities such as reading or meditation.

4. Prioritize Physical Activity

Regular exercise helps promote deeper sleep cycles, but try to avoid intense workouts within two hours of bedtime. Even moderate activities like walking or yoga can improve sleep duration and quality over time.

5. Be Mindful of Food and Drink

Caffeine, alcohol, and heavy meals late in the evening can disrupt sleep. Instead, opt for a light evening snack like yogurt or fruit if you feel hungry. Limiting caffeine after early afternoon is a simple yet effective strategy.

6. Develop a Relaxing Bedtime Routine

A calming pre-sleep ritual signals your body that it’s time to wind down. This might include taking a warm bath, practicing deep breathing, or journaling. “Your evening routine should be a signal to your brain that sleep is approaching,” says John Ramirez, a behavioral health specialist.

7. Optimize Natural Light Exposure

Exposure to natural sunlight during the day helps regulate your body’s sleep-wake cycle. Morning sunlight, in particular, can help reset your circadian rhythm, making it easier to fall asleep at night.

8. Keep Naps Short and Early

While naps can be beneficial, long or late naps can interfere with nighttime rest. If you nap, aim for 20–30 minutes in the early afternoon to recharge without affecting your sleep schedule.

9. Manage Stress Levels

Stress and anxiety are major contributors to poor sleep. Techniques like meditation, yoga, and progressive muscle relaxation can help calm your mind before bed. Regular stress management is key to long-term sleep health.

10. Seek Professional Guidance When Needed

If lifestyle adjustments don’t improve your sleep, consider consulting a healthcare professional. Conditions like sleep apnea or chronic insomnia often require medical evaluation and treatment.

Practical Tips for Everyday Success

• Stick to the same bedtime and wake-up time daily.
• Create a quiet, cool, and dark sleeping space.
• Avoid caffeine after 2 p.m. and limit alcohol at night.
• Wind down with calming activities before bed.
• Get at least 20 minutes of morning sunlight exposure.

"Your bedroom should be designed for rest and relaxation, not stimulation. The right environment is just as important as good habits," says Dr. Brooks.