How can I get better sleep naturally?

Better sleep naturally comes down to a steady body clock and a calmer night routine.

Do these first:

• Get morning light: 10–15 minutes outside within an hour of waking.
• Keep a fixed schedule: Go to bed and wake up at the same time every day, weekends included.
• Dim evenings: Lower lights and cut back on screens 1–2 hours before bed.
• Make the room sleep-friendly: Cool, dark, and quiet; many people sleep best around 60–67°F (15–19°C).
• Time caffeine and alcohol: Skip caffeine later in the day; avoid alcohol close to bedtime.
• Don’t eat heavy late meals: Finish large meals 2–3 hours before bed.
• Wind down: Read, stretch, journal, breathe, or take a warm shower for 30–60 minutes.
• Protect daytime habits: Exercise regularly, keep naps short, and manage evening stress.

Get checked if poor sleep lasts for weeks or you snore loudly, stop breathing at night, or feel very sleepy during the day.