Top 15 Things You Can Do to Sleep Better Tonight

Getting good sleep is one of the most powerful things you can do for your body and brain. And yet… it’s also one of the first things we sabotage. Whether you’re wired at midnight or dragging through your day, these 15 science-backed habits can help you reset your sleep, starting today.

1. 🌞 Get Morning Sunlight Within an Hour of Waking

Your body runs on a circadian clock, and nothing sets it like morning light. Step outside (no sunglasses!) for at least 10 minutes first thing—it tells your brain, “It’s daytime, let’s do this!” and helps you get sleepy at the right time that night.

2. 🏃‍♀️ Move Your Body—A Lot

Physical activity is a natural sleep booster. Walk, stretch, run, dance—whatever works for your body. The more energy you use during the day, the more your body craves deep rest at night.

3. 🌅 Watch the Sunset

Just like morning sun tells your body it’s time to wake up, evening light—especially the warm tones of sunset—sends the message that it’s time to wind down. Bonus: It’s beautiful and calming.

4. 🔇 Wind Down 3 Hours Before Bed

Stress hormones and sleep don’t mix. Set a boundary: 3 hours before bed, say no to intense conversations, work emails, or anything else that spikes your adrenaline.

5. ❄️ Sleep in a Cool, Dark Room

Your core body temperature needs to drop to fall asleep. A room around 65°F (18°C) is ideal. Add blackout curtains or an eye mask for total darkness—your melatonin will thank you.

6. 🕯️ Dim the Lights After Sunset

Artificial lights (especially blue light) confuse your brain into thinking it’s daytime. Turn off overheads, use lamps, candles, or warm-colored bulbs in the evening. Bonus points for blue-light-blocking glasses if you must use screens.

7. 📵 No Screens 1 Hour Before Bed

The blue light is only part of the problem. Scrolling social media or binge-watching true crime pumps your brain full of dopamine—not exactly the vibe for sleep. Try reading, gentle yoga, or journaling instead.

8. 🍽️ Don’t Eat Within 3 Hours of Bedtime

Your body wants to rest, not digest. Eating late spikes blood sugar, delays melatonin, and can disrupt deep sleep. If you’re hungry, go for a light snack like a handful of nuts or a small banana.

9. 🔄 Create a Night Routine

Your brain loves patterns. Set a bedtime and wind-down ritual—maybe it’s tea, skincare, stretching, and reading in bed. Do it consistently, and your body will start getting sleepy on cue.

10. 🧘 Manage Stress During the Day

If you’re running on cortisol all day, sleep won’t magically rescue you at night. Use breathwork, meditation, journaling, or a walk in nature to process stress long before you hit the pillow.

11. 📓 Brain Dump Before Bed

If your mind races when your head hits the pillow, grab a notebook and do a 5-minute “brain dump.” Write down everything on your mind—no filter, no judgment. Then close the book. You can deal with it tomorrow.

12. ☕ Cut Caffeine by 2 PM (or Sooner)

Caffeine has a half-life of 6-8 hours, meaning that afternoon cup may still be in your system at bedtime. Everyone metabolizes it differently, but as a rule: earlier is better.

13. 🚫 Limit Alcohol—Yes, Even That One Glass

Alcohol might make you sleepy, but it messes with REM sleep and leaves you feeling foggy the next day. If you do drink, stop 3-4 hours before bed and hydrate well.

14. 😴 Don’t Stay in Bed If You Can’t Sleep

Lying in bed awake trains your brain to associate bed with frustration, not rest. If you can’t sleep after 20-30 minutes, get up, do something relaxing (no screens), then try again when you’re sleepy.

15. ⏰ Wake Up at the Same Time Every Day

This one’s not sexy, but it’s powerful. Consistent wake times—even on weekends—help anchor your circadian rhythm. That means easier sleep onset and better quality rest, long term.

Ready to Sleep Like a Pro?

You don’t need to do all 15 at once. Start with morning light, evening dimness, and a consistent bedtime. Add from there. Your sleep is your foundation—and it’s worth building well.