Good sleep affects nearly everything: mood, focus, energy, immune function, appetite and long-term health. Yet many adults regularly struggle to fall asleep, stay asleep or wake up feeling refreshed. The good news is that small, consistent changes can make a big difference. These 20 science-backed tips will help you sleep better, starting tonight.

This article is for general information only and is not medical advice. If you have ongoing sleep problems, loud snoring, pauses in breathing during sleep or extreme daytime sleepiness, please speak to a doctor.

How Much Sleep Do You Need?

Most adults need 7–9 hours of sleep per night. Teenagers need more, and needs vary slightly between individuals. If you regularly need an alarm to wake up, feel groggy most mornings or doze off during the day, you may not be getting enough quality sleep.

Build a Consistent Routine

1. Keep a Regular Sleep Schedule

Go to bed and wake up at the same time every day, including weekends. This strengthens your body clock (circadian rhythm) and makes falling asleep easier.

2. Create a Wind-Down Routine

Spend 30–60 minutes before bed doing calming activities: reading, gentle stretching, a warm shower, journalling or listening to relaxing music.

3. Don't Nap Too Long or Too Late

Short naps of 20–30 minutes in the early afternoon can boost energy. Long or late naps can make it harder to sleep at night.

4. Get Out of Bed If You Can't Sleep

If you're lying awake for a long time, get up, go to another room and do something calm in dim light until you feel sleepy. This stops your brain associating bed with frustration.

Manage Light Exposure

5. Get Morning Daylight

Natural light in the morning helps set your body clock. Try to go outside for 10–20 minutes soon after waking.

6. Dim the Lights in the Evening

Bright light at night signals "daytime" to your brain. Switch to softer, warmer lamps a couple of hours before bed.

7. Limit Screens Before Bed

Phones, tablets and laptops are stimulating, and scrolling keeps your mind active. Aim to put screens away 30–60 minutes before bed. If you must use them, turn on night mode and lower brightness. Our tips to reduce screen time can help.

Watch What You Eat and Drink

8. Cut Off Caffeine Early

Caffeine can stay in your system for many hours. Try to avoid coffee, energy drinks, strong tea and cola after early afternoon.

9. Limit Alcohol

Alcohol might make you drowsy at first, but it disrupts sleep later in the night and reduces sleep quality.

10. Avoid Heavy Meals Late at Night

Large, rich or spicy meals close to bedtime can cause discomfort and indigestion. Try to finish dinner two to three hours before bed. A light snack is fine if you're hungry.

11. Don't Drink Too Much Before Bed

Stay well hydrated during the day, but reduce fluids in the hour before bed to avoid night-time bathroom trips.

Optimise Your Bedroom

12. Keep It Cool

A slightly cool room, often around 16–19°C (60–67°F), helps most people sleep better.

13. Keep It Dark

Use blackout curtains or an eye mask. Cover or remove devices with bright lights.

14. Keep It Quiet

Earplugs, a fan or white-noise machine can mask disruptive sounds.

15. Invest in Comfort

A supportive mattress and pillows suited to your sleeping position make a real difference. Replace them when they become uncomfortable or saggy.

16. Use Your Bed Only for Sleep and Intimacy

Avoid working, eating or watching TV in bed so your brain links it with rest.

Daytime Habits That Help You Sleep Better

17. Exercise Regularly

Regular physical activity improves sleep quality. Try to finish vigorous workouts a few hours before bedtime if they leave you feeling wired. Our home workout takes just 20 minutes.

18. Manage Stress

Racing thoughts are a common cause of poor sleep. Try journalling, breathing exercises or meditation in the evening. See our guide on how to reduce stress.

19. Write a "Worry List" or To-Do List

Before bed, write down tomorrow's tasks and any worries. Getting them onto paper can stop them circling in your mind.

20. Be Careful With Sleep Aids

Some people use supplements or over-the-counter sleep aids. These aren't suitable for everyone and can interact with medications. Talk to a pharmacist or doctor before using them, especially regularly.

A Sample Evening Routine

  • 7:00 pm – finish dinner.
  • 8:30 pm – dim lights, finish work and put away screens.
  • 9:00 pm – warm shower, gentle stretches.
  • 9:30 pm – read a book or journal in bed.
  • 10:00 pm – lights out.

Adjust the times to fit your schedule, but keep the order consistent.

Common Sleep Problems

  • Insomnia – difficulty falling or staying asleep. Cognitive behavioural therapy for insomnia (CBT-I) is an effective, recommended treatment.
  • Sleep apnoea – breathing repeatedly stops and starts during sleep, often with loud snoring. It needs medical assessment.
  • Restless legs – uncomfortable urges to move the legs, especially at night.

When to See a Doctor

See a healthcare professional if:

  • poor sleep lasts more than a few weeks,
  • it affects your daily functioning,
  • you snore loudly, gasp or stop breathing during sleep,
  • you feel extremely sleepy during the day.

Final Thoughts

To sleep better, focus on consistency: a regular schedule, morning light, a calm evening routine, a cool, dark bedroom and smart choices about caffeine, alcohol and screens. Pick two or three tips to start with and build from there. Better sleep can transform how you feel every day. Explore more in our wellness section.