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How to Get a Good Night's Sleep

Tips for Improving Your Sleep Hygiene

If you're struggling to get a good night's sleep, you're not alone. Millions of people suffer from insomnia and other sleep disorders. But there are ways to improve your sleep hygiene and get the restful sleep you need.

15 Evidence-Based Tips for Better Sleep

Here are 15 evidence-based tips to help you sleep better at night:

1. Increase bright light exposure during the day.
2. Set a sleep schedule and stick to it, even on weekends.
3. Create a relaxing bedtime routine.
4. Make sure your bedroom is dark, quiet, and cool.
5. Avoid caffeine and alcohol before bed.
6. Get regular exercise, but not too close to bedtime.
7. Don't lie in bed awake for more than 20 minutes. If you can't fall asleep, get out of bed and do something relaxing until you feel tired.
8. See a doctor if you have trouble sleeping for more than two weeks.