Practical, actionable advice to transform your sleep starting tonight
Go to bed and wake up at the same time daily, even on weekends.
Keep the temperature between 60-67°F (15-19°C) for optimal sleep.
Lower lighting 1-2 hours before sleep to boost melatonin production.
Caffeine's half-life means afternoon coffee affects nighttime sleep.
Finish vigorous workouts at least 3-4 hours before bedtime.
While it may help you fall asleep, alcohol disrupts sleep quality.
Spend 30-60 minutes relaxing before bed with calming activities.
Don't work, watch TV, or scroll in bed—train your brain that bed means sleep.
Expose yourself to bright light within an hour of waking.
Jot down concerns before bed to clear your mind of racing thoughts.
Everything you need to know about building habits for consistently great sleep.
Five proven methods to calm your mind and body before bed.
Understand why you wake in the middle of the night and how to prevent it.
The science of thermal comfort and how to optimize your sleep environment.
Find your personal caffeine cutoff time for uninterrupted sleep.
Why regularity matters and how to build a sustainable schedule.
Start with our comprehensive sleep hygiene guide and build better habits tonight.
Read the Complete Guide