Buzz
Feeling low on energy? Considering supplements or blue-blocking glasses? Before diving into trendy hacks, why not try the most straightforward and effective solution: getting enough sleep.
Most adults require between seven and nine hours of sleep each night. Of course, this varies—some may need only seven hours, while others may need nine. (Younger people generally need more, and older adults may need less.) So, if you're constantly fatigued, start by asking yourself: How much time do I spend in bed? If it's less than seven hours, you're not getting enough.
If you struggle to wake up on time but find it easy to doze off while sitting quietly (like during a movie), it's likely you're simply not getting enough sleep. And if you know you need more sleep but can't seem to figure it out, here are the basic sleep habits you need to master.
How to Stick to a Sleep Schedule
The first step is to choose a wake-up time that you can consistently commit to every day. Consistency matters: don’t set the alarm for 6 a.m. during the week and sleep in until noon on weekends. If perfect consistency isn’t possible—such as with shift work—adjust accordingly, but do your best.
Next, figure out when you need to go to bed. Calculate the time you need to get enough sleep before your alarm rings. Then work backward from that to determine when to start your evening routine, including getting into your pajamas.
At the heart of both steps is the importance of prioritizing sleep. If you've been struggling to get enough sleep recently, give yourself a few weeks to treat your bedtime and wake-up time (and the necessary nine hours in between) as your top priority. Skip late nights and avoid staying up late with procrastination. You'll have room for occasional indulgences once your sleep schedule is back on track.
Incorporate these elements into your bedtime routine
So, what should your bedtime routine include? You can choose the specifics, but sleep experts recommend the following:
At least 30 minutes for winding down. Don't expect to turn off the lights and immediately fall asleep.
Avoid screens just before bed. No, not even with blue-blocking glasses. These glasses don’t block much blue light at all. Videos and social media keep your mind active and prevent relaxation, so they don’t belong in your wind-down time.
Dim the lights. A cool, dark bedroom helps you fall asleep and stay asleep.
Engage in a relaxing activity. Read a soothing book. Take a relaxing bath. Try some breathing exercises. Do whatever helps you unwind.
Following this routine will not only help you maintain your sleep schedule (you can't be halfway through a movie at 10 p.m. if you didn't start it by 9 p.m.), but it will also put you in a calm state for a good night’s sleep.
Do wakeful activities during the day
Your body expects daylight and meals at the proper times, so giving it those signals at the right moments will help keep your internal clock in sync.
Get ample sunlight in the morning. (During the winter, a light box can assist with this.)
Engage in physical activity. A morning or lunchtime walk can combine both sunlight and exercise. However, any form of exercise can contribute to improved sleep quality.
Eat your meals at the right time. We tend to sleep better when we eat during the day; if possible, try to make breakfast part of your daily routine. At the very least, avoid eating immediately before going to bed.
Steer clear of caffeine and alcohol in the evening hours.
Caffeine keeps you awake, and it lingers longer than you might think. For example, after drinking a 200-milligram cup of coffee around noon, you may still have around 100 milligrams left in your system by 5 p.m. and about 50 milligrams by 10 p.m.
The rate at which our body processes caffeine differs from person to person, but in general, it's affecting you more than you might believe. If you think you can “drink an energy drink and sleep just fine right after,” you're likely in denial—after all, you’re reading an article about improving your sleep. Or maybe you've developed a high tolerance for caffeine due to regular consumption, which happens because you’re not getting enough sleep, leading to constant tiredness. It's time to break that cycle.
A simple way to reduce your caffeine intake is by setting a cutoff time. For example, no caffeine after 5 p.m. Once this becomes a routine, try moving it to 2 p.m. or even noon.
Alcohol is another substance that interferes with our sleep. While it might make you feel drowsy initially, it ultimately disrupts the quality of your rest. If you're doubtful, consider keeping a sleep journal—pen and paper will do if you don't have a sleep tracker—and compare how you sleep on nights when you avoid alcohol.
Transform your bedroom into a dark sanctuary.
A cozy, inviting bed can help you fall asleep more easily. Keep the room dark by using blackout curtains or an eye mask if necessary. To reduce noise, consider using a white noise machine or earplugs if complete silence is unattainable. Also, maintain a comfortable temperature—most people sleep best in cooler surroundings, around 66 degrees, though preferences can vary.
Having the right sheets and pillows can make a difference. If you're constantly shifting in bed, try identifying what might be physically uncomfortable. (A new mattress could be expensive, but switching to a firmer or softer pillow is an affordable adjustment.)
Try different approaches.
While the tips provided here are fundamental suggestions that you should at least attempt, not every single detail needs to be strictly followed. For instance, I freeze if my room is set to 66 degrees, so I prefer to keep the thermostat slightly warmer and ensure I always have a cozy duvet, even during the summer.
You may discover that some rules can be bent while others must be adhered to. Personally, I always struggle to sleep well after drinking, but I’m not disturbed by late meals. Once you're consistently sleeping well, you can start experimenting with your routine.
If you've been practicing good sleep hygiene but still find yourself constantly exhausted, consider seeking medical assistance to check for conditions like sleep apnea or other issues that could be impacting your sleep or energy levels.
