So, make it a priority to “go to sleep and wake up at the same time every day, even on the weekend,” Shah advises. “This consistency reinforces your body’s natural rhythm and can improve sleep quality.” (However, if you do need to catch up on sleep occasionally, you should definitely do so: “If sleep is insufficient on work days, sleeping an additional one to two hours a day on non-work days can benefit most people as a method to help recover from sleep debt,” the National Sleep Foundation notes.)
2. Get a daily dose of daylight
“In the morning, expose yourself to natural light,” Shah says. “This helps reset the circadian clock and promote wakefulness. In the evening, limit exposure to artificial light—especially blue light from screens—which can interfere with the production of melatonin, the sleep hormone.” During winter, when natural light may be especially limited, consider exposing yourself to the light of a “happy lamp.” This has also been proven to help ward off depression caused by Seasonal Affective Disorder, which is heavily influenced by exposure (or lack thereof) to natural light.
3. Keep regular meal times
“Eat your meals at regular times each day,” Shah says, noting that you should also avoid eating heavy meals or consuming caffeine and alcohol close to bedtime as “these can disrupt your sleep.” To that end, it’s best to make your last meal of the day a light one and eat it at least two to three hours before bedtime. “The consumption of large mixed meals combined with irregular sleep patterns increase susceptibility to weight gain, obesity, and cardiometabolic diseases,” one study finds.
4. Create a relaxing evening routine
“Practice calming activities before bed, such as reading, meditation, or a warm bath,” says Shah. “These activities tell your body it’s time to calm down and prepare you for sleep.” That means practicing good sleep hygiene and avoiding scrolling on TikTok in bed—as tempting as it is. The goal is to limit stimulation and stress and avoid unnecessary exposure to the blue light of a screen, which prevents the brain from naturally producing melatonin. You can even try sleeping with your phone in a different room, and using an old-school alarm clock as your wake-up call.
5. Do 30 minutes of exercise every day
Engaging in daily physical activity can help you fall asleep faster and enjoy deeper sleep. “Try to move for at least 30 minutes a day,” Shah advises. “Just be sure to avoid exercise that is too strenuous near bedtime, as that can interfere with your ability to fall asleep.” Try a gentle yoga or pilates class or an after-dinner walk in the evening instead of a HIIT class; the breathing involved in these movements will help calm your nervous system and promote a good night’s rest.
