Good sleep supports mood, focus and overall health. While some sleep problems need medical attention, many people benefit from simple changes known as good “sleep hygiene”.

Keep a consistent schedule

Going to bed and waking up at roughly the same time every day — including weekends — helps regulate your body clock.

Create a sleep-friendly bedroom

  • Cool, dark and quiet is the goal.
  • Consider blackout curtains, an eye mask or earplugs.
  • Keep the bed for sleep rather than work.

Build a wind-down routine

Spend the last 30 to 60 minutes before bed on calming activities: reading, light stretching, a warm shower or journaling. Dim the lights and put screens away.

Watch caffeine, alcohol and late meals

Caffeine can stay in your system for hours, so many people find it helps to avoid it in the afternoon. Alcohol may make you drowsy but can disrupt sleep later in the night.

When to see a professional

If you regularly struggle to sleep, snore loudly, or feel exhausted despite enough time in bed, speak to a doctor. This article is general information, not medical advice.