1. Anchor Your Wake-Up Time—Even on Weekends

The most effective sleep habit? Waking up at the same time every day, including weekends. It keeps your circadian rhythm steady, helping you fall asleep more easily and wake up naturally. Sleeping in late on Saturdays can disrupt your body clock enough to cause “social jet lag,” making Sunday nights harder.

Try this: Set a realistic wake-up time (even if it’s later than ideal) and commit to it for 10 days. You’ll likely start feeling sleepy at a consistent hour naturally.

2. Limit Caffeine After 2 PM

Caffeine has a half-life of 5–6 hours, meaning half that latte you drank at 3 PM could still be in your system by bedtime. Even if you fall asleep, caffeine can reduce deep sleep and cause more nighttime awakenings.

Try this: Switch to herbal tea or decaf after lunch. If you crave the ritual of coffee in the afternoon, try chicory root or barley-based alternatives for a similar taste.

3. Lower the Temperature in Your Bedroom

Your core body temperature drops to initiate sleep. A room that’s too warm can block this process, causing restlessness or even night sweats. Research suggests an optimal sleep temperature of 16–19°C (60–67°F).

Try this: Turn down the thermostat an hour before bed or crack a window for fresh air. Use breathable bedding made from cotton or bamboo for better temperature regulation.

4. Dim the Lights—Including Your Screens

Exposure to blue light in the evening suppresses melatonin, the hormone that makes you sleepy. But even overhead lighting can have a similar effect. Dimming lights signals your brain that bedtime is near.

Try this: Two hours before bed, switch to low, warm lighting. Enable “night shift” mode on screens, or use blue-light-blocking glasses if you must scroll. Bonus points for using candlelight or a salt lamp—it’s sleep magic.

5. Wind Down with a Sleep Cue

Your brain loves routines. Doing the same relaxing activity before bed helps condition your body to wind down. This isn’t about an elaborate ritual—it can be as simple as a few minutes of deep breathing or stretching.

Try this: Create a mini “shutdown” routine—brush teeth, stretch for 3 minutes, read one chapter of a (non-thrilling) book. Repeat it nightly to cue your body for sleep.