Good sleep is vital for health, mood, and productivity. If you often wake up tired, try these seven sciencebacked tips to sleep better and wake more refreshed.

Stick to a Consistent Schedule Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s natural sleep-wake cycle (circadian rhythm).

Research shows that “establishing a consistent sleep routine & a relaxing environment can significantly enhance sleep quality”. Try to allow 7-9 hours of sleep nightly for adults.

Create a Restful Bedroom Environment Make your bedroom a sleep-friendly sanctuary. It should be quiet, dark, and cool.

Harvard experts recommend removing distractions

turn off TVs and dim the lights before bed. Use blackout curtains or

• an eye mask to block light, and earplugs or a white-noise machine to drown out noise. Keep the room temperature slightly cool (around 60-67°F is ideal). All these conditions promote falling asleep more easily . Also, reserve your bed for sleep (and intimacy) only - avoid using it for work, eating, or watching TV. This helps train your brain that bed equals sleep, not wakefulness. Wind Down with a Bedtime Routine About 30-60 minutes before bed, start relaxing activities that signal your body it’s time to sleep. You might read (paper book or e-reader with night mode), take a warm bath, do gentle stretching, or practice deep breathing. Harvard Health suggests simple rituals like sipping warm milk, listening to calming music, or doing a few yoga poses. These quiet, soothing behaviors lower stress hormones and help you drift off. Avoid stimulating activities like intense exercise or heated debates right before bed. Limit Food, Caffeine, and Alcohol Before Bed What you consume can impact sleep. Avoid heavy meals, caffeine, and alcohol in the evening. A large meal too close to bedtime can cause discomfort and keep you awake; it’s best to finish dinner 2-3 hours before bed. If you’re hungry late, have a small healthy snack (like fruit with yogurt) but nothing too greasy or spicy, which might cause heartburn. Caffeine (in coffee, tea, soda, chocolate) is a stimulant that can stay in your system for 6-8 hours. Try to avoid caffeine after mid-afternoon. Alcohol may make you sleepy initially, but it disrupts sleep later and leads to poorer quality rest. Instead, stick to water or herbal tea in the evening. Be Physically Active During the Day Regular exercise promotes better sleep, but timing matters. Engaging in moderate activity (brisk walking, cycling, dancing) for at least 30 minutes on most days can help you fall asleep faster and enjoy deeper sleep . However, avoid vigorous workouts too close to bedtime; morning or early afternoon exercise is ideal. Harvard notes that working out boosts your natural sleep hormones like melatonin, so aim for morning daylight workouts if possible. Even a short walk after dinner can aid digestion and prepare you for sleep. Physical activity not only tires your body in a good way but also reduces stress and anxiety, making it easier to sleep soundly. De-stress and Clear Your Mind Stress and worry are common sleep stealers. Spend a few minutes each night calming your mind before bed. Journaling about what’s on your mind or making a to-do list for tomorrow can prevent those thoughts from keeping you awake. Techniques like meditation, deep breathing, or gentle yoga can also help release tension.

For example, practice slow belly breaths: inhale for 4 seconds, exhale for 6, and repeat. This activates your parasympathetic system (relaxation response) and eases you toward sleep.20 Addressing stress before bed leads to quicker, more restful sleep.

As Harvard experts note, stress hormones are a stimulus against sleep, so “give yourself time to wind down” with relaxation exercises to improve sleep quality. Avoid Screens Before Bed The blue light from smartphones, tablets, computers, and TVs can disrupt your circadian rhythm by suppressing melatonin (the sleep hormone).

Try to turn off screens at least 30-60 minutes before bed. Instead of scrolling or gaming, read a book, listen to calm music, or do a non-stimulating hobby (like light sketching).

If you must use devices, consider enabling blue-light filters or “night mode” to minimize impact. Similarly, if you wake up at night, avoid checking your phone or email - these engage your mind and make it harder to return to sleep.

By following these tips-consistency, comfort, and mindful habits-you’ll set the stage for deeper, more restorative sleep. Remember, good sleep is a practice, not a quick fix.

Over time, improved sleep quality will boost your energy, mood, and overall health.