Better Sleep Starts With Small Changes

Good sleep rarely comes from one big fix. It comes from a calmer evening, a steady rhythm and a room that feels restful. Start with these three steps.

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1. Keep the same wake-up time

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Waking at the same time every day — weekends too — is the single most effective way to reset your body clock.

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2. Build a wind-down hour

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Dim the lights, put your phone in another room and choose something slow: reading, stretching or a warm shower.

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“Your evening is the first part of tomorrow's good day.”

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3. Make your room for sleep only

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Cool, dark and quiet works best. If you can't sleep after twenty minutes, get up and return when you feel drowsy.

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When to talk to someone

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If poor sleep lasts more than a few weeks, a sleep coach or therapist can help you find what's keeping you awake.