One in five people sleeps poorly. The good news: small changes to your evening routine often make a big difference. Here are the seven tips that deliver the most.
1. Make your bedroom dark and quiet
Light and noise are the biggest sleep disruptors. A silk sleep mask blocks out light without pressing on your face, and a white noise machine masks street noise with a soothing sound your brain quickly gets used to.
2. Try a weighted blanket
A weighted blanket applies even pressure across your body — it feels like a hug and has been shown to lower stress hormones. Choose a blanket that's around 10% of your body weight.
3. Keep a fixed sleep schedule
Go to bed and get up at roughly the same time every day, weekends included. A wake-up light that mimics sunrise makes early mornings a lot more pleasant.
4. Screen-free for the last hour
Blue light suppresses melatonin production. Put your phone away an hour before bed, or wear blue-light glasses in the evening.
5. Keep your bedroom cool
The ideal sleep temperature is around 17–18 degrees. A cool room with a warm blanket works better than the other way around.
6. Relax your senses
Scent acts directly on your nervous system. A few spritzes of lavender pillow spray on your pillow is a simple ritual your body quickly learns to associate with sleep.
7. Support your posture
Neck or back discomfort quietly keeps you out of deep sleep. An ergonomic memory foam pillow or a knee pillow for side sleepers keeps your spine aligned.
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