Limit stimulants and alcohol. “While people often use caffeine during the day to help boost wakefulness, consuming caffeine in the afternoon may make it harder to fall asleep at night and can negatively impact sleep quality,” says Goldstein-Piekarski. “Even consuming caffeine six hours before bedtime can disrupt sleep.
And stimulation isn’t only chemical. Mental arousal from late-night arguments, work problems, or consuming upsetting news can also keep the brain alert and make it harder to fall asleep. “Avoid any activity that might cause your brain to be excessively aroused before going to bed,” Kryger suggests.
Establish a bedtime routine. A calming ritual—like reading, a warm bath, or changing into sleepwear—signals to the body that it’s time to wind down and reinforces the brain’s association with the pending rest, Rahman says.
Avoid over-correction. While it’s tempting to compensate for a late night by sleeping in, Troxel advises sticking as close to your usual wake-up time as possible instead to avoid confusing your circadian system.
While these approaches work for many, “there isn’t a one-size-fits-all solution,” Goldstein-Piekarski notes. Instead, she says habits should be tailored to your individual needs.
Whichever strategies you choose, any efforts put into consistency are sure to pay off. “In our 24/7 society, it’s not easy to set aside enough time for sleep or keep a regular schedule,” says Czeisler. “But when we make sleep a priority, the short- and long-term benefits for health, performance, and safety are striking.”