To sleep better, change your habits before you change anything else: get up at the same time every day, get daylight and some activity, cut caffeine and alcohol in the evening, spend the last hour winding down without screens, and keep your bedroom quiet, dark and cool. The NHS says insomnia "usually gets better by changing your sleeping habits." IQWiG adds an honest limit: research hasn't clearly shown which approaches work best, so try a few for two weeks and keep what helps.
These habits are what sleep experts call sleep hygiene; our sleep hygiene checklist explains the concept and its limits. This page is the practical version: below are the 12 habits with where each one comes from, what to eat and drink, and what to do if your sleep has a specific cause, like perimenopause or sleep apnea.
How to sleep better at night: the 12 habits at a glance
| # | Habit | Source |
|---|---|---|
| 1 | Get up at the same time every day | NHS, IQWiG |
| 2 | Only go to bed when you're sleepy | NHS, IQWiG |
| 3 | Spend time outside every day | NCCIH |
| 4 | Be active during the day, not late in the evening | NHS, IQWiG |
| 5 | No tea or coffee at least 6 hours before bed | NHS (IQWiG: 4 to 6 hours) |
| 6 | Keep alcohol and nicotine out of the evening | NHS, IQWiG |
| 7 | No big meal late at night | NHS, IQWiG |
| 8 | No screens for the last hour | NHS Every Mind Matters |
| 9 | Wind down for at least an hour | NHS |
| 10 | A quiet, dark, cool bedroom and a comfortable bed | NHS, IQWiG |
| 11 | Use your bed only for sleep | IQWiG |
| 12 | Don't force sleep; get up after around 20 minutes | NHS, IQWiG |
The 12 habits, one by one
1. Get up at the same time every day
The NHS advises waking up and getting out of bed at the same time every day, and explains that going to bed and getting up at similar times helps your body know when it's time to sleep. That includes days off, and the morning after a bad night: the NHS says not to sleep in and to stick to your regular sleeping hours instead. A fixed wake-up time is easier to keep than a fixed bedtime, and the bedtime tends to follow.
2. Only go to bed when you're sleepy
The NHS says to only go to bed when you're sleepy; IQWiG's version is to only go to bed when you feel tired. Sleepy means heavy eyelids and yawning, not just "it's 10 o'clock". Going to bed wide awake mostly gives you more time to lie there.
3. Spend time outside every day
The US National Center for Complementary and Integrative Health (NCCIH) includes spending time outside every day in its list of sleep habits, alongside a consistent schedule and a quiet, cool, dark room.
4. Be active during the day, not late in the evening
The NHS recommends regular exercise during the day and no exercise in the 4 hours before bed. IQWiG is more cautious about the effect: exercise can help you relax, but research so far hasn't clearly shown that physical activity leads to a noticeable improvement in people with sleep disorders. It's still good for you, just don't expect it to fix sleep on its own.
5. No tea or coffee at least 6 hours before bed
The NHS insomnia page says not to drink tea or coffee at least 6 hours before bed; IQWiG says four to six hours. The NHS also points out that some soft drinks contain caffeine. If you have coffee at 4 pm and struggle to sleep at 11, this is the first habit to test.
6. Keep alcohol and nicotine out of the evening
A drink can feel like it helps, but IQWiG says that although some people can fall asleep faster after drinking alcohol, it also makes their sleep less restful. The NHS lists alcohol, caffeine and nicotine among the most common causes of insomnia, and advises not smoking or drinking alcohol at least 6 hours before bed.
7. No big meal late at night
The NHS says large meals close to bedtime may make it harder to fall asleep. IQWiG suggests avoiding heavy and spicy meals before bed.
8. No screens for the last hour
NHS Every Mind Matters suggests not using phones, tablets or computers for an hour before bed, because the blue light from screens can make it harder to fall asleep. IQWiG also suggests not working or playing on a computer or smartphone in the time before bed.
9. Wind down for at least an hour
The NHS suggests relaxing at least 1 hour before bed, for example with a bath or a book. Other ideas it lists: meditation, breathing exercises, calming music or a podcast. Our bedtime routine guide turns that hour into a simple sequence, and how to relax before bed has techniques for when your body won't switch off.
10. A quiet, dark, cool bedroom and a comfortable bed
The NHS suggests a room that's quiet, dark and cool, curtains or an eye mask for light, earplugs for noise, and a comfortable mattress, pillows and covers. It also mentions background sounds like white noise as an option; our guide to white, pink and brown noise explains the difference and a safe volume.
11. Use your bed only for sleep
This is part of what IQWiG calls stimulus control: "Only use your bed for sleeping (and sex), and not for reading, watching TV or eating." The aim is a strong association between your bed and sleeping. If you read before sleep, try doing it in a chair and getting into bed when you're sleepy.
12. Don't force sleep; get up after around 20 minutes
The NHS advice is to try not to force sleep, and if you're still awake after around 20 minutes, to get up, sit somewhere comfortable and do something relaxing until you feel sleepy. More on that moment in can't sleep? what to do right now.
Note
Naps: the NHS says not to nap during the day if you have insomnia. IQWiG notes that research on naps is mixed and has no clear results yet. If you sleep badly at night, skipping naps for two weeks is a fair test.
How to sleep better naturally: food and drink
No food has been shown to fix sleep. What the sources do say:
- Big meals late in the evening may make it harder to fall asleep (NHS).
- Caffeine is in tea, coffee and some soft drinks (NHS). Decaf or herbal tea in the afternoon is the easiest swap.
- A warm milky drink or herbal tea instead of caffeine is what the NHS suggests.
- Home remedies such as warm milk, chamomile or valerian tea, a warm shower or bath, or essential oils like lavender: IQWiG says people often find them comforting and they're unlikely to have negative effects, but it's not clear whether they actually improve sleep.
How to sleep better with anxiety
When worry is what keeps you up, the most useful change is moving the worrying to earlier in the evening. The NHS suggests writing down your worries, or making a list of things you need to do the next day before you go to sleep. Our guide to racing thoughts at night has a full plan with worry time and a 4-minute wind-down. If anxiety is with you most days, talk to a doctor: the NHS lists stress, anxiety and depression among the most common causes of insomnia.
How to sleep better during perimenopause
The NHS lists menopause among the conditions that can cause insomnia, and IQWiG names hot flushes among the things that disturb sleep. The habits above still apply, with extra weight on a cool room and lighter bedding.
On relaxation, NCCIH describes two small randomized trials: in one with 108 women, progressive relaxation may have helped women with insomnia during menopause; in another with 161 postmenopausal women, training in progressive relaxation plus good sleep habits helped with insomnia. That's encouraging, not conclusive. If sleep has been bad for weeks, talk to a doctor about your symptoms.
How to sleep better with sleep apnea
Sleep apnea isn't a habit problem, and this page can't help you manage it. If you snore loudly or someone has noticed that your breathing stops for moments while you sleep, see a doctor. The NHS says a GP may refer you to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea.
Sleep aids from the pharmacy
The NHS says that tablets or liquids sold as sleep aids won't make insomnia go away but "may help you sleep better for 1 to 2 weeks," that they should not be taken for any longer, and that some can make you drowsy, which could make it difficult to do things like drive. It advises checking with your doctor before taking anything for your sleep problems.
Make the last hour a routine with the app
Habits 9 and 12 are where AI Meditation: Sleep & Calm fits in. For the start of the evening, After-Work Reset: Downshifting After a Full Day helps you close the day, and Winter Evening by the Fireplace: Warmth and Calm is a cozy visualization for the sofa. In bed, Falling Asleep Gently: Settling In, Letting Go combines a longer exhale, a body scan and optional muscle relaxation. On nights when you only want to listen, there are sleep stories: Journey on the Night Train, Beach Chair Under the Starry Sky and Night Stroll with Detective Leon Clark.
You can set a daily meditation reminder for the time you want to start winding down. You can make a session shorter or longer within its range, and the voices are AI voices. See how the app works, try it for free, no account needed.
When better habits aren't enough
If you've changed your habits for a few weeks and still sleep badly, that's not a personal failure, it's information for a doctor. The NHS suggests seeing a GP if:
- "changing your sleeping habits has not helped your insomnia"
- "you've had trouble sleeping for months"
- "your insomnia is affecting your daily life in a way that makes it hard for you to cope"
A GP may offer cognitive behavioral therapy (CBT) for insomnia, which the NHS says can help you change the thoughts and behaviors that keep you from sleeping. For what meditation can add alongside, see the sleep meditation guide, and for nights broken by waking up, how to stay asleep.
Your health
This app is a wellness app and does not replace medical advice. If sleep problems last for weeks or affect your day, talk to a doctor. The NHS insomnia page explains when to see a GP and what treatment can look like.
Sources
All pages accessed on September 25, 2026.
- NHS: Insomnia (page last reviewed March 19, 2024). Self-help do's and don'ts, causes, pharmacy sleep aids, when to see a GP, CBT.
- NHS Every Mind Matters: How to fall asleep faster and sleep better. Routine, screens, worries, food and drink, bedroom, the 20-minute rule, activity.
- InformedHealth.org (IQWiG): What can you do if you have trouble sleeping? (updated July 31, 2024). Sleep hygiene, stimulus control, naps, activity, home remedies.
- InformedHealth.org (IQWiG): Sleep disorders and problems (insomnia) (updated July 31, 2024). Causes including alcohol and hot flushes.
- NCCIH: Sleep Disorders: In Depth (last updated May 2024). Sleep habits, relaxation trials in menopause, CBT-I.
