How to Sleep Better: A Simple Night Routine
Published: November 12, 2026
Source: www.cdc.gov — official guidance
A simple night routine, repeated every evening, can help you fall asleep faster and wake up feeling rested.
Before you start
- This routine is general sleep guidance, not medical treatment — if you have ongoing insomnia, loud snoring or a sleep condition, talk to a doctor first.
- Do not change, start or stop any sleep medicine on the basis of this guide — only your doctor should change a prescription.
- Pick one regular wake-up time you can keep every day, including weekends, before you start the routine.
Fix your wake time — and your bedtime
Pick one wake-up time and keep it every day, including weekends. Your body clock works best on a regular pattern, and a fixed wake time sets the time you will naturally feel sleepy at night. The CDC lists a regular bedtime and wake time as its first tip for good sleep.
Work backwards from your wake time to find your bedtime — most adults need 7 or more hours of sleep a night, according to the CDC. Set a phone alarm for bedtime as well as for waking up, so you do not drift past it without noticing.
Wind down for the last hour
Start winding down in the last hour before bed. Dim the lights, put your phone and other screens away — the CDC suggests turning off electronic devices at least half an hour before bed, and the NHS suggests an hour — and do something calm, like reading, gentle stretching, or listening to quiet music.
Use this time to clear your mind as well. Writing a short list of what you need to do tomorrow can help, so the plan is on paper instead of going round in your head. Keep the same wind-down steps in the same order each night, so your body learns that this routine means sleep is coming.
Set up a dark, cool, quiet bedroom
Make your bedroom a place for sleep only: dark, cool and quiet. Close the curtains fully, and use earplugs if noise is a problem. Keep the room on the cool side, with covers you can adjust, and put your phone face down or outside the bedroom if you can.
If you need a little light, keep it dim and warm, not bright white. Check the room once before your routine starts — curtains closed, phone charging away from the bed, and nothing glowing — so you are not fixing things when you should be winding down.
Watch your daytime habits — and what to do if you wake up
What you do in the day shapes how you sleep at night. Get daylight in the morning, move your body during the day — even a short walk helps — and finish exercise well before bedtime if you find late exercise keeps you awake.
Watch what you eat and drink in the evening too. Avoid caffeine in the afternoon and evening, avoid alcohol before bed, and avoid large or heavy meals close to bedtime. If you are still awake after a while in bed, get up and do something quiet in dim light until you feel sleepy, then return to bed.
Tips
- Keep the same routine every night for at least a week before judging it — your body clock needs a few days to adjust.
- Keep a short sleep note each morning: what time you went to bed, what time you woke up, and how rested you felt. Patterns show up quickly.
- If your mind races at night, write tomorrow's list before you start winding down, so worries are on paper, not in your head.
Keep in mind
- Sleep tips are general guidance, not a treatment. If poor sleep lasts for weeks, see a doctor instead of trying more tips alone.
- Do not use alcohol to help you fall asleep — it may make you drowsy at first, but it disturbs sleep later in the night.
- Avoid sleeping pills or supplements unless a doctor advises them — they are not part of a night routine.
- If you snore loudly, stop breathing during sleep, or feel very sleepy during the day, ask a doctor — these can be signs of a sleep condition.
FAQs
How much sleep do I actually need?
Most adults need 7 or more hours of sleep a night, according to the CDC. That is a guide, not a strict rule — what matters is waking up feeling rested. If you regularly sleep much less and feel tired in the day, talk to a doctor.
What if I cannot fall asleep after 20 minutes or so?
Do not lie in bed getting frustrated. Get up, go to another room, and do something quiet and dull in dim light — reading or gentle stretching — until you feel sleepy again, then go back to bed. Avoid screens and bright light while you are up.
Is it okay to nap during the day?
A short nap can help, but keep it short and earlier in the day — long or late naps can make it harder to fall asleep at night. If you struggle to sleep at night, try skipping naps for a while and see if nights improve.
I tried a routine for a week and still sleep badly. What now?
First, check the basics: a fixed wake time, screens off before bed, and a dark, cool, quiet room. If poor sleep lasts for weeks, or you snore loudly, stop breathing in your sleep, or feel very sleepy in the day, see a doctor — sleep problems can have a medical cause that a routine alone cannot fix.
