Better Sleep: 6 Simple Tips Backed by Research

Many people reach for sleep aids first, but basic sleep behaviors often deliver the biggest improvement. Start with these six.

Six high-impact changes

1. Move during the day: regular activity improves sleep quality for many people.
2. Keep the bedroom cool: many sleep better around 16–19°C (60–66°F).
3. Dim evening light: reduce bright and blue-rich light 60–90 minutes before bed.
4. Watch caffeine timing: avoid caffeine late afternoon/evening (sensitivity varies).
5. Limit alcohol near bedtime: it can fragment the second half of sleep.
6. Keep a stable schedule: consistent sleep and wake times support circadian rhythm.

When to seek help

If insomnia lasts more than 3 months, or you have loud snoring, breathing pauses, or daytime sleepiness, consult a clinician to rule out sleep apnea or other conditions.

Shop responsibly (optional)

If you choose to buy supplements or herbal products, use reputable suppliers. You can use our iHerb link below (supports the site at no extra cost):

Shop on iHerb Copy link