Keep a regular schedule
Go to bed and get up at about the same times every day.
Get daylight, then darkness
Daylight in the morning helps set the body clock; dim the lights in the evening.
Put screens away
Stop using phones and computers for a while before bed.
Watch caffeine and heavy meals
Avoid caffeine in the afternoon and evening, and large meals just before bed.
Make the bedroom calm
Dark, quiet and comfortably cool, used mainly for sleep.
Move during the day
Regular physical activity helps sleep — but finish vigorous exercise some hours before bedtime.
Don't lie awake for long
If you can't sleep, get up and do something quiet in dim light until you feel sleepy.
If sleep problems last for weeks, or you snore loudly and feel very sleepy in the day, talk to a health professional.
Sources
- Healthy Sleep — MedlinePlus — U.S. National Library of Medicine. Checked 2026-09-26.
Editorial update: 2026-09-26.
Medical disclaimer: this is a source-linked educational summary, not individual medical advice, diagnosis, prescription or interpretation of personal results. For severe or rapidly worsening symptoms, call 115.
Antopeloni — plain-language health education from public sources, part of the ZIBADIS network founded by Masoud Moghaddam.
