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Sleep Better
The everyday habits that make the biggest difference: when you wake, how you wind down, what you drink, and the room you sleep in. Small, steady changes add up.
Guides
How to Build a Bedtime Routine That Actually Works
A simple, repeatable wind-down hour that tells your body the day is over — and the common habits that quietly work against it.
Create the Ideal Sleep Environment: Cool, Dark, and Quiet
Small, affordable changes to temperature, light, noise, and bedding can make your bedroom a place your body associates with rest.
Why a Consistent Wake-Up Time Matters More Than You Think
Bedtime gets all the attention, but the time you get up each morning is the anchor that keeps your body clock steady.
Caffeine, Alcohol, Nicotine, and Sleep: What the Timing Means
What you drink, smoke, and eat in the hours before bed can shape your night — often in ways you don't notice.
Can't Fall Asleep? What to Do (and What Not to Do) in the Middle of the Night
Calm, practical steps for those long minutes of lying awake — and how to keep one rough night from becoming a habit.
Five changes to try this week
- Pick one wake-up time and keep it all seven days.
- Move your last caffeine to early afternoon.
- Start a 30–60 minute wind-down with lights low and screens away.
- Make the bedroom darker and cooler, even with a towel under the door or a fan.
- Get daylight soon after waking, even 10 minutes on the porch.
Habits help, but they aren't a cure
If you've had trouble sleeping at least three nights a week for three months, good habits alone are usually not enough. The recommended first treatment for chronic insomnia is CBT-I. Learn more about insomnia treatment.
Track your progress
Find out which changes actually work for you
Sleep advice is general; your nights are specific. Try one change at a time and log a week with the free tools below.