How can I sleep better and fall asleep faster?

Sleep better by making your room cool, dark, and quiet, keeping a consistent sleep schedule, and avoiding caffeine, alcohol, and screens late at night.

Best habits

• Keep the bedroom around 60–67°F (15–19°C)
• Get morning sunlight within 30 minutes of waking
• Do a 30–60 minute wind-down: reading, stretching, warm shower
• Stop caffeine by early afternoon
• Avoid alcohol as a sleep aid

To fall asleep faster

• Try 4-7-8 breathing
• Use progressive muscle relaxation
• If you’re awake after 20 minutes, get up and do something quiet in dim light, then return to bed when sleepy

A simple rule: same wake time, less light at night, and a calm routine every evening.