Build a consistent sleep schedule and bedtime routine

Go to bed and wake up at the same time every day — even on weekends — to anchor your circadian rhythm. Add a 30-60 minute wind-down routine before bed: light stretching, reading a physical book, or gentle breathing exercises.

Why It Works

A fixed schedule trains your body to feel sleepy and alert at predictable times. A calming routine signals to your nervous system that it is time to transition from wakefulness to sleep, reducing the time it takes to fall asleep.

Tips

• Optimize your bedroom: keep it dark (blackout curtains or an eye mask), quiet (earplugs or white noise), and cool (60-67°F / 15-19°C)
• Stop screens at least 60 minutes before bed — blue light suppresses melatonin production
• Avoid caffeine after early afternoon and large meals within 2-3 hours of bedtime
• Get natural sunlight exposure in the morning to reinforce your sleep-wake cycle
• Regular exercise improves sleep quality, but finish intense workouts at least 2-3 hours before bed