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Sleep Better
Practical help for falling asleep, waking up tired and building a calm night routine that actually fits your life.
Quick answer
Most adults sleep better with the same sleep time every night, a calm 30 minute wind-down before bed, a dark and cool bedroom, and no phone in the last half hour. Start with the wind-down. It helps the most people, the fastest.
Start with these sleep guides
The 30-Minute Wind-Down Routine for Deeper Sleep
You lie in bed, tired, but sleep will not come. This gentle half hour tells your body the day is over.
Read guide →The Evening Journal: 3 Questions Before Bed
Your mind replays the whole day as soon as the lights go off. Write it down before bed in five quiet minutes.
Read guide →A simple sleep checklist for tonight
- Pick one sleep time and keep it, even on weekends, as much as you can.
- Dim bright lights and put your phone on charge outside the bedroom for the last 30 minutes.
- Keep the bedroom cool, dark and quiet. A small change here often helps a lot.
- Stop tea, coffee and cola after mid afternoon. Caffeine can still be in your body at midnight.
- If you cannot sleep after about 20 minutes, get up, sit in dim light, and return to bed when you feel sleepy.
Common sleep questions
How much sleep do adults really need?
Most adults need 7 to 9 hours a night. If you wake up without an alarm and stay alert through the day, you are probably getting enough.
Why do I wake up still tired?
Common reasons are a late sleep time, caffeine late in the day, a warm or bright bedroom, or broken sleep from snoring. Fix the simple things first, one at a time, for a week each.
When should I see a doctor about sleep?
See a doctor if sleep problems last more than a few weeks, if you snore loudly or stop breathing in your sleep, or if tiredness affects your work or driving. Read our Disclaimer for the full list.
Try the first step tonight
You do not need a perfect routine. Just try the 30 minute wind-down tonight and notice how you feel in the morning.
Read the wind-down guide