Small changes for better sleep that don't involve buying anything
Light, timing and temperature do more than gadgets. A practical list, and when to see a doctor. General information, not medical advice.
This is general information, not medical advice. If you snore loudly, stop breathing in your sleep, or have long-lasting trouble sleeping, talk to a doctor.
Keep a steady wake-up time#
Waking at about the same time every day, including weekends, helps anchor your body clock. This often matters more than your bedtime.
Get light early#
Daylight in the morning helps set your body clock. Even ten to fifteen minutes outside, especially earlier in the day, helps. In the evening, dim the lights an hour or two before bed.
Limit caffeine in the afternoon#
Caffeine lingers in the body for hours. If you struggle to sleep, try stopping caffeine by early afternoon and see if it helps.
Be careful with alcohol#
Alcohol can make you drowsy, but it tends to fragment sleep later in the night. It's a poor sleep aid.
Make the bedroom cool, dark and quiet#
A slightly cool room is usually best for sleeping. Use curtains or an eye mask for light and earplugs or a fan for noise. Keep the bedroom for sleep, and keep screens out if you can.
Wind down#
Create a short routine: dim the lights, do something calm such as reading or stretching, and keep work and stressful messages away. The routine signals your brain that sleep is coming.
Don't lie awake for hours#
If you can't sleep after what feels like twenty minutes or so, get up, do something quiet in low light, and return when you feel sleepy. This helps your bed stay linked with sleeping.
Eat and exercise at sensible times#
A large meal close to bedtime can disturb sleep. Regular exercise helps sleep, though for some people a hard workout very late can make it harder.
Be wary of sleep gadgets#
Trackers can be interesting but aren't medical devices, and their numbers can create anxiety. Use them lightly if at all.
Give it time#
Changes take a few weeks to show. Change one thing at a time, note the result and keep what works. If nothing helps, ask a professional. Therapy designed for insomnia is well regarded.