Feeling groggy during the day? Constantly yawning or struggling to stay alert? These signs may mean you're not getting the rest your body truly needs. While sleep requirements vary by age, the general recommendation is:
Children: 10+ hours
Teenagers: 9–10 hours
Adults: 7–8 hours
But even if you're hitting the recommended hours, you might still feel tired. Why? Quality matters just as much as quantity. Fortunately, a few lifestyle tweaks can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
1. Stick to a Sleep Schedule
Going to bed and waking up at the same time each day—including weekends—helps regulate your body’s internal clock. This consistency makes it easier to fall asleep and wake up naturally over time.
Tip: Set a consistent bedtime reminder on your phone to build the habit.
2. Avoid Sleep Disruptors
Some everyday habits may be quietly sabotaging your sleep. Caffeine, alcohol, and nicotine can all interfere with your ability to fall and stay asleep. These substances are stimulants, which means they can keep your brain alert when you’re trying to wind down.
What to do:
Avoid caffeine after 2 p.m.
Skip alcohol close to bedtime
Quit smoking or avoid nicotine in the evenings
3. Create a Bedtime Routine
Establishing a relaxing ritual before bed tells your brain it’s time to slow down. Try gentle stretches, reading, a warm shower, or calming music.
Bonus: Keeping this routine consistent helps cue your body for sleep.
4. Make Your Sleep Environment Comfortable
Your bedroom should be a peaceful haven for rest. A cool, dark, and quiet environment promotes deeper sleep.
Ideas to try:
Use blackout curtains or an eye mask
Set the temperature between 60–67°F
Try a white noise machine or fan to block out noise
5. Limit Daytime Naps
Short naps can be beneficial, but long or late-afternoon naps may interfere with your ability to fall asleep at night.
Tip: Keep naps under 30 minutes and aim to rest in the early afternoon.
6. Be Physically Active
Exercise helps regulate your sleep-wake cycle. It can also reduce stress and anxiety—two major sleep disruptors. Just be sure not to work out too close to bedtime, as it might leave you too energized to sleep.
Try this: Go for a brisk walk, bike ride, or home workout earlier in the day.
7. Eat Sleep-Supportive Foods
Certain foods can naturally promote sleep thanks to their melatonin, magnesium, or tryptophan content.
Sleep-friendly options include:
Bananas
Oats
Almonds
Milk
Eggs
Tuna
Avocados
Pumpkin seeds
Adding a light snack with these ingredients in the evening may help your body prepare for rest.
Why It Matters
During sleep, your body goes through vital processes like muscle repair, tissue growth, hormone production, and immune system support. Without enough high-quality sleep, you’re more likely to feel run down and struggle with focus, mood, and energy levels.
By following these seven steps and making sleep a true priority, you’ll set yourself up for better days ahead—more energy, sharper thinking, and a healthier you.
Start small, stay consistent, and sleep well—your body will thank you.