Getting enough sleep is an important part of maintaining good health, but many adults struggle to get consistent, restful sleep.
Busy schedules, work responsibilities, stress, late-night screen use and irregular routines can all make it harder to fall asleep or stay asleep.
The Centers for Disease Control and Prevention says adults generally need at least seven hours of sleep each night, although the amount needed can vary by age and individual circumstances.
Improving sleep does not always require a major lifestyle change. Small adjustments to your daily routine can make it easier to create conditions that support better sleep.
1. Keep a Consistent Sleep Schedule
Going to bed and waking up at approximately the same time each day can help establish a regular sleep routine.
This includes weekends when possible.
A consistent schedule helps your body maintain a regular sleep-wake cycle.
You do not need to choose an extremely early bedtime. The more important factor is finding a schedule that provides enough sleep and fits your daily responsibilities.
2. Give Yourself Enough Time to Sleep
One common reason people do not get enough sleep is simply not allowing enough time for it.
If you need to wake up early for work, school or family responsibilities, calculate your bedtime backward from your wake-up time.
Adults generally need seven or more hours of sleep, according to the CDC.
Someone who regularly stays up late and wakes up early may gradually build a significant sleep deficit.
Making sleep a priority can require treating bedtime as an appointment rather than something you do only after everything else is finished.
3. Create a Relaxing Bedtime Routine
Your brain and body may need time to transition from daytime activities to sleep.
A relaxing routine before bed can help create that transition.
You might read a physical book, listen to calm music, take a warm shower or spend a few minutes preparing for the next day.
Try to avoid activities that make you feel rushed or highly alert immediately before bedtime.
4. Reduce Bright Light Before Bed
Light exposure affects the body’s internal clock.
Bright light in the evening can make it more difficult for some people to feel sleepy at their usual bedtime.
The CDC recommends turning off electronic devices at least 30 minutes before bedtime as part of healthy sleep habits.
You do not necessarily need to eliminate every screen from your evening.
Instead, try reducing unnecessary phone use and avoiding prolonged scrolling once you are ready to sleep.
5. Make Your Bedroom Comfortable
Your sleeping environment can have a significant effect on comfort.
A bedroom that is dark, quiet and comfortably cool may be more suitable for sleep.
If outside light is a problem, blackout curtains or an eye mask may help.
For people who live in noisy environments, a fan, white-noise machine or another consistent background sound may help mask unpredictable noises.
The goal is to create an environment that makes it easier to relax.
6. Be Careful With Caffeine
Caffeine can remain in the body for several hours.
Coffee is not the only source. Tea, energy drinks, soda and some medications can also contain caffeine.
If you notice that caffeine affects your sleep, consider avoiding it later in the day.
The ideal cutoff time varies from person to person because people metabolize caffeine differently.
Someone who is sensitive to caffeine may need to stop consuming it earlier than someone who is less affected.
7. Exercise During the Day
Regular physical activity can support healthy sleep.
Walking, cycling, swimming, strength training and other forms of exercise can become part of a healthy daily routine.
The CDC includes regular physical activity among its recommendations for better sleep.
However, some people find that vigorous exercise immediately before bedtime makes it harder to relax.
If that happens to you, try moving intense workouts earlier in the day.
8. Be Careful With Alcohol
Alcohol can make some people feel sleepy initially, but it can interfere with sleep later in the night.
Using alcohol as a sleep aid is therefore not a reliable strategy for improving sleep quality.
If you regularly rely on alcohol to fall asleep, consider talking with a healthcare professional about safer approaches.
9. Don’t Stay in Bed Frustrated for Hours
Sometimes you simply cannot fall asleep.
Watching the clock and becoming increasingly frustrated can make relaxation even more difficult.
If you have been awake for a while, getting out of bed and doing something quiet in low light may be helpful until you feel sleepy again.
Avoid turning that period into another opportunity for scrolling through social media or watching stimulating content.
The goal is to return to bed when you feel ready to sleep.
10. Pay Attention to Your Sleep Environment
Your mattress and pillow can also affect comfort.
There is no single mattress that is perfect for everyone.
Some people prefer a firmer surface, while others sleep more comfortably on something softer.
The important thing is to create a sleeping environment that supports your comfort and keeps you at a suitable temperature.
Regularly washing bedding and keeping the bedroom clean can also make the room feel more comfortable.
What About Naps?
Short naps can be useful for some people, particularly when they are tired during the day.
However, long or late naps can make it harder to fall asleep at night.
If you regularly have trouble sleeping at bedtime, experiment with limiting naps or taking them earlier in the afternoon.
Individual responses vary, so pay attention to how naps affect your nighttime sleep.
Don’t Try to Fix Everything in One Night
If your sleep routine has been inconsistent for months or years, changing everything immediately may be unrealistic.
Instead, choose one or two habits to start with.
For example, you could establish a consistent wake-up time and stop using your phone 30 minutes before bed.
Once those habits become normal, add another change.
Small improvements can be easier to maintain than a complete overnight transformation.
When Poor Sleep May Need Medical Attention
Occasional difficulty sleeping is common.
However, persistent sleep problems can sometimes be a sign of an underlying sleep disorder or another health issue.
The CDC recommends talking with a healthcare provider if you regularly have sleep problems or symptoms of a sleep disorder.
Loud snoring, repeated nighttime awakenings, excessive daytime sleepiness or breathing problems during sleep are examples of symptoms that may warrant professional evaluation.
Do not rely on sleeping pills or supplements without discussing them with a healthcare professional, particularly if sleep problems are persistent.