Struggling to fall asleep or stay asleep? You’re not alone. In today’s always-on world, quality rest often takes a back seat — but it doesn’t have to.
Below are five practical, research-backed sleep habits you can start tonight. No supplements, no complex gadgets — just simple routines that work.
1. Use a Wind-Down Alarm Instead of a Bedtime Alarm
Most people set an alarm to wake up. But what if you set one to wind down?
Set an alarm for about 45 minutes before your ideal bedtime. When it goes off, start your nightly transition:
- Turn off screens
- Dim the lights
- Do something quiet (reading, stretching, journaling)
This signals to your brain: “The day is done.”
2. Stop Chasing Sleep — Let It Come to You
Trying to force sleep often backfires. Instead, create conditions that invite sleep:
- Avoid phone use in bed
- Keep a consistent sleep/wake schedule
- If you’re tossing and turning for more than 20 minutes, get up and do something calming in low light
Sleep is a rhythm — not a goal.
3. Keep Your Bedroom Cool and Cave-Like
Your body naturally drops in temperature as you fall asleep.
The optimal sleep temperature? 60–67°F (15–19°C).
Tips:
- Use blackout curtains
- Reduce noise with a fan or white noise app
- Avoid overhead lights in the last hour before bed
Your bedroom should feel like a personal sleep sanctuary.
4. Use a Journal to “Brain Dump” Before Bed
Racing thoughts = restless nights.
Spend just 5 minutes writing down:
- What you’re grateful for
- What you need to remember tomorrow
- Any thoughts you want out of your head
This reduces nighttime overthinking and helps your mind “let go.”
5. Create a Repeating Ritual
Our bodies love rhythm.
Whether it’s reading a few pages, stretching, or sipping herbal tea — doing the same thing each night tells your body, “Sleep is coming.”
Even one small ritual repeated nightly can signal rest.
🧘 Final Thoughts
Sleep doesn’t require perfection — just intention.
Start with one of these habits tonight, and layer in more as they stick.
Your calm, consistent sleep routine starts with one simple step.