Trouble Sleeping? Small Habits Worth Trying First

You know the nights. Staring at the clock at 11. Then midnight. Then 1 a.m. The next day feels like walking through mud.

This post covers common, everyday habits that many people with trouble sleeping find helpful. It isn’t medical advice. If poor sleep goes on for a while, please talk to a doctor.

Keep a regular wake-up time

Your body likes rhythm. Sleeping at 11 one night, 2 the next, then until noon on Saturday makes it hard for your body to know when to feel sleepy.

Try waking up at the same time every day, weekends included. Bedtime often settles on its own after that.

Put the phone down earlier

Scrolling in bed eats time without you noticing. And what you’re reading usually keeps your mind busy.

Charge your phone away from the bed. Read a few pages of a paper book instead.

Watch the coffee, tea and late dinners

Coffee or strong tea in the afternoon keeps some people awake at night. If that sounds like you, move your last cup earlier.

A heavy meal right before bed can also feel uncomfortable. An earlier, lighter dinner may help.

Keep the bed for sleep

A dark, quiet room that isn’t too warm tends to help.

If you often work or watch shows in bed, your brain starts linking the bed with being awake. Try to keep those activities elsewhere.

Can’t sleep? Get up for a bit

Forcing yourself to lie there usually makes you more frustrated. Get up, do something quiet in dim light, and go back when you feel drowsy.

When to see a doctor

Talk to a doctor if:

• sleep problems last for weeks and affect work or daily life;
• you sleep enough hours but still wake up exhausted;
• someone tells you that you snore loudly or seem to stop breathing;
• you take medication and suspect it’s affecting your sleep.

Don’t start sleeping pills on your own. Ask a doctor or pharmacist first.

More on healthy sleep habits: CDC – About Sleep. Read next: Friday Movie Night at Home Without the 30-Minute Argument