In 30 seconds
- Get up at the same time every day, weekends included, and set aside at least 7-8 hours for sleep.
- Reading for 4 hours on a tablet before bed delayed sleep by almost 10 minutes and left people more tired in the morning than a paper book.
- 400 mg of caffeine taken 6 hours before bed cut sleep by more than an hour, without the participants noticing.
- A shower or bath at 40-42.5 °C between 1 and 2 hours before bed shortens the time it takes you to fall asleep.
Sleeping better depends above all on what you do during the day and in the last hour before bed. A regular schedule, the right light, cutting out caffeine in good time and an evening routine are the foundation. These are the 10 habits with the strongest backing, and how to put them into practice from tonight.
How much to sleep
Set aside at least 7-8 hours for sleep
First, how much you need
The American Academy of Sleep Medicine advises setting a bedtime that lets you sleep at least 7-8 hours 1. If you exercise, we go into more detail in how many hours of sleep you need if you train.
The habits, in figures
What the studies measured
The 10 habits
1. Always get up at the same time
This is the starting point. The recommendation is to get up at the same time every day, weekends and holidays included, and not to go to bed if you are not yet sleepy 1.
Your internal clock, in your brain, is what decides when you feel sleepy and when you wake up 2. A regular schedule gives it a clear reference.
2. Daylight by day, dim light at night
Light is probably the biggest influence on your sleep-wake cycle. When it gets dark, the brain releases melatonin, the hormone that makes you sleepy 2.
Make the most of daylight and limit bright light at night 1. As evening falls, low lamps are better than the ceiling light.
3. Screens off half an hour before
Switch off your phone, tablet and computer at least 30 minutes before bed 1.
In one study, 12 adults read for 4 hours before bed for 5 nights on a tablet and another 5 nights from a paper book. With the tablet they took almost 10 minutes longer to fall asleep, had less REM sleep and found it harder to wake up properly in the morning 3.
4. Caffeine, only until mid-afternoon
Twelve healthy adults took 400 mg of caffeine, about 2-3 cups of coffee, 6 hours before bed. They slept more than an hour less, and did not notice 4. The American Academy of Sleep Medicine advises avoiding it from 17:00 onwards 4.
You will find the caffeine in each drink in caffeine and sleep.
5. Keep the drink away from bedtime
Alcohol helps you fall asleep sooner, but it disrupts the second half of the night and delays the first REM sleep, at any amount. That is the conclusion of a review of 20 studies 5.
That is why the recommendation is simple: no alcohol before bed 1.
6. Move every day
A meta-analysis of 66 studies found that regular exercise moderately improves sleep quality, and slightly improves total sleep time and the time it takes you to fall asleep 6.
Can you only train late? In general, it is not a problem. We explain it in training in the evening.
7. A light dinner, without drinking too much
Avoid heavy meals before bed; if you are hungry, have something light. And cut down on what you drink in the last few hours 1, so you do not have to get up for the toilet.
8. A cool, dark, quiet bedroom
Your bedroom should be a calm, quiet place, at a comfortable, cool temperature 1. Blinds down, and your phone off the bedside table.
And one rule from the specialists: the bed is only for sleep and sex 1.
9. A warm shower 1-2 hours before
A systematic review of 17 studies found that a shower or bath with water at 40-42.5 °C, between 1 and 2 hours before bed, shortened the time taken to fall asleep and improved sleep quality. 10 minutes was enough 7.
10. A routine to switch off
Repeat the same relaxing sequence every night 1: low light, reading on paper, calm music.
If you have not fallen asleep after 20 minutes, get up and do something calm, in low light and without screens. Go back to bed when you feel sleepy 1.
Your evening, step by step
This is how the 10 habits look in a real schedule:
| Time | What to do | Why |
|---|---|---|
| 17:00 | Last coffee or caffeinated drink | 6 hours before bed |
| 20:30 | A light dinner and, from here on, little to drink | Less heaviness and fewer trips to the toilet |
| 21:00-22:00 | A warm shower or bath | Between 1 and 2 hours before bed |
| 22:30 | Screens away and lights low | At least 30 minutes before |
| 23:00 | Bed | With enough time to sleep 7-8 hours |
| 7:00 | Get up at your usual time | Weekends included |
Example schedule. Sources: American Academy of Sleep Medicine, Drake et al., 2013, and Haghayegh et al., 2019.
There is no need to change everything at once. Start with your wake-up time and caffeine, and add one habit each week.
If you are still sleeping badly
Take our sleep test: it compares how much you sleep with how much you train and work, and tells you your ideal hours.
If you sleep badly persistently, even while looking after these habits, see your doctor.
Frequently asked questions
What can I do to sleep better tonight?
Switch off screens 30 minutes before bed, have a warm shower 1-2 hours beforehand and keep your bedroom cool and quiet. And avoid caffeine from mid-afternoon and alcohol before bed.
How long before bed should I put my phone away?
At least 30 minutes, according to the American Academy of Sleep Medicine. In one study, reading on a tablet before bed delayed sleep by almost 10 minutes compared with a paper book.
What should I do if I get into bed and cannot fall asleep?
If you are still awake after 20 minutes, get up and do something calm, in low light and without screens. Go back to bed when you feel sleepy.
Does exercise help you sleep better?
Yes. In a meta-analysis of 66 studies, regular exercise moderately improved sleep quality, and slightly improved total sleep time and the time taken to fall asleep.
Sources
- American Academy of Sleep Medicine. Healthy sleep habits. Sleep Education. View publication
- National Institute of Neurological Disorders and Stroke (NIH). Brain basics: understanding sleep. View publication
- Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015;112(4):1232-1237. View publication
- Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195-1200. View publication
- Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013;37(4). View publication
- Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW. The effects of physical activity on sleep: a meta-analytic review. J Behav Med. 2015;38(3):427-449. View publication
- Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Med Rev. 2019;46:124-135. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product. A varied and balanced diet and a healthy lifestyle are important.
