Better Sleep: Small Habits That Change Your Nights

Good sleep isn't only about the number of hours; quality matters too. Many of us take ages to fall asleep or wake several times a night without realizing how much our daytime habits play a part.

Set your body clock

Go to bed and get up at roughly the same time every day, weekends included. Your body learns the rhythm and falls asleep faster.

Morning light is the best clock-setter. Open the curtains or step outside for a few minutes soon after waking.

Read more: Thirty Minutes of Walking a Day: The Simplest Exercise There Is

Prepare the bedroom

A dark, quiet, slightly cool room brings deeper sleep. Blackout curtains or an eye mask help a lot.

Keep the bed for sleep. Working on a laptop in bed trains your brain to stay alert there.

The hour before bed

Put screens away and dim the lights. A paper book, a warm shower or calm music are good substitutes.

Cut caffeine from mid-afternoon and finish heavy meals at least two hours before bed.

The takeaway

A steady bedtime, a dark and cool room and time away from your phone before bed are three simple habits that improve sleep quality.

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