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Read the guideSmall habits for every part of your day
Simple, practical ideas for sleeping better, keeping your energy steady and taking care of yourself from the moment you wake up until lights out.
Morning
- Get daylight earlyA few minutes of outdoor light after waking helps set your body clock, which makes it easier to feel sleepy at night.
- Drink water before coffeeYou wake up slightly dehydrated. A glass of water first is an easy win.
- Eat some proteinEggs, yogurt or nuts at breakfast tend to keep you fuller and steadier than a sugary start.
Midday
- Move after lunchA 10-minute walk after eating can help with digestion and the afternoon slump.
- Watch the late caffeineCaffeine can stay in your system for hours. Many people sleep better when they stop by early afternoon.
- Take real breaksStep away from screens for a few minutes every hour to rest your eyes and your focus.
Evening
- Keep dinner lighterLarge, heavy meals close to bedtime can make it harder to fall asleep.
- Dim the lightsSofter, warmer light in the evening tells your body the day is winding down.
- Write tomorrow downPutting tomorrow’s to-do list on paper can quiet a busy mind.
Night
- Keep a steady bedtimeGoing to bed and waking up at similar times, even on weekends, is one of the most reliable sleep habits.
- Cool, dark and quietA cooler room, blackout curtains and less noise make a real difference.
- Talk to a doctor about loud snoringFrequent loud snoring or gasping at night can be a sign of sleep apnea and is worth checking.
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