Establishing good sleep habits is easier said than done. While many experts recommend a consistent bedtime and wake-up routine, life often gets in the way. You may have no choice but to wake up when the alarm sounds for work, but your bedtime? That’s where things can go astray.

From late-night binge-watching to scrolling through online stores or catching up with an old friend, it’s easy to let your evenings stretch into the wee hours. The result? Another groggy morning, followed by a vow to do better—only to repeat the cycle the next night.

Breaking free requires new, sustainable habits. Here’s how to improve your sleeping habits and wake up feeling refreshed every day.

Before Bed: Setting Yourself Up for Success

1. Be Specific About Your Bedtime
Vague plans to “go to bed earlier” rarely work. Instead, decide on a set time to go to sleep, ideally 7–8 hours before your alarm. A concrete goal is easier to stick to.

2. Get Morning Sunlight
Your internal clock thrives on light. Morning sun exposure helps you feel more awake during the day and naturally drowsy in the evening, improving your overall sleep rhythm.

3. Turn Off Electronics
Avoid screens at least an hour before bed. The blue light from devices like TVs, phones, and computers can disrupt your melatonin production, making it harder to fall asleep.

4. Create a Relaxing Routine
Build rituals that signal bedtime. Take a warm bath, put on cozy pajamas, sip herbal tea, or apply your favorite moisturizer. These actions prepare your body and mind for rest.

5. Limit Caffeine and Alcohol
Caffeine can keep you wired for hours, and alcohol may disrupt the quality of your sleep. Have your last cup of coffee before 2 PM and skip the evening cocktails when possible.

6. Set Boundaries at Work
If your workload is creeping into your evenings, reconsider your priorities. Studies show that working 50+ hours a week negatively impacts both productivity and sleep quality. Leaving the office on time can lead to better performance and a happier life.

7. Avoid Napping (For Now)
While naps can be beneficial, they may interfere with your efforts to reset your sleep schedule. Power through the day without one, and your body will adjust more quickly.

In Bed: Staying on Track

1. Don’t Stress About Sleep
If you’re lying awake, remember that many people with insomnia sleep more than they realize. Waking up briefly during the night is natural and not necessarily a sign of poor sleep.

2. Practice Meditation
Meditation can help quiet your mind and relax your body. Focus on deep breathing or repeat a calming mantra. Even if you don’t fall asleep right away, meditation provides restorative benefits similar to sleep.

3. Adjust with Pillows
If physical discomfort keeps you awake, try positioning pillows for extra support. Side sleepers can place a pillow between their knees for hip alignment, while back sleepers can use one under their thighs to relieve pressure on the lower back.

4. Take Small Steps
If sleeping through the night feels overwhelming, set smaller goals. Start with 30 minutes in bed. If you’re still awake, get up and do something unexciting (like folding laundry) until you feel ready to try again. Gradual adjustments can lead to lasting change.

Why Better Sleep Matters

Sleep isn’t just a luxury—it’s vital to your overall health and wellbeing. A good night’s rest helps improve your mood, boosts your focus, and prepares you to take on the challenges of the day.

By adopting better bedtime habits and prioritizing your sleep, you can finally say goodbye to restless nights and groggy mornings. Sweet dreams!