Evening Habits That Help You Sleep Better

How much sleep do you need?

The CDC recommends 7 or more hours of sleep a night for adults aged 18 to 60, 7–9 hours for ages 61 to 64, and 7–8 hours for people 65 and older. Teenagers need 8–10 hours. Good habits in the evening make it easier to actually get that sleep.

1. Keep the same sleep schedule

Go to bed and wake up at about the same time every day. The NHLBI suggests keeping the difference between weeknights and weekends to no more than about an hour, because staying up and sleeping in late can disrupt your body clock.

Not sure when to go to bed? Our sleep calculator suggests bedtimes based on your wake-up time.

2. Make the last hour quiet and dim

Use the hour before bed for quiet time. Bright artificial light from TVs, computers and phones may signal your brain that it is time to be awake. Try:

• dimming the lights in the evening
• putting your phone on night mode, out of reach of your bed
• reading a paper book, stretching gently or listening to calm music

3. Watch caffeine, nicotine and alcohol

Caffeine and nicotine are stimulants. The NHLBI notes that the effects of caffeine can last up to 8 hours, so a coffee in the late afternoon can make it harder to fall asleep. Remember that tea, cola, energy drinks and chocolate also contain caffeine. The NHLBI also advises avoiding alcoholic drinks before bed.

4. Eat earlier and lighter

Avoid heavy or large meals within a few hours of bedtime. A light snack is fine if you are hungry.

5. Set up your bedroom for sleep

Keep your bedroom quiet, cool and dark. A dim night light is fine if you need one. Blackout curtains, an eye mask or earplugs can help if you can't control light or noise.

6. Build a wind-down routine

A predictable routine tells your body that sleep is coming. A warm bath or shower, relaxation techniques such as slow breathing, or writing tomorrow's to-do list can all help quieten a busy mind.

7. Move during the day

Spending time outside in daylight and being physically active during the day can support better sleep at night. Avoid intense exercise right before bed.

When poor sleep needs medical advice

Speak to a doctor if trouble sleeping lasts for weeks, affects your daytime life, or if you (or your partner) notice loud snoring, gasping or pauses in breathing during sleep, or overwhelming daytime sleepiness. These can be signs of a sleep disorder that can be treated.