Sleep is a basic part of health, and most adults need seven or more hours a night, according to the CDC. A consistent wind-down routine tells your body it is time to rest, which can make it easier to fall asleep.
Start with the 30 to 60 minutes before bed:
- Go to bed and wake up at about the same times every day.
- Dim the lights and put away phones and other screens.
- Try a calming activity such as reading or gentle stretching.
- Limit caffeine later in the day and avoid heavy meals near bedtime.
Give a new routine a couple of weeks to settle in. If you regularly have trouble sleeping, snore loudly or feel very tired during the day despite enough time in bed, talk to your doctor, as these can be signs of a sleep problem.
