Sleep hygiene
None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.
If you only read a few
Use the bedroom only for sleep and keep phones, tablets, and TVs out of it.
This conditions your brain to associate entering the room with sleep time.
- People living in studio apartments may find it difficult to remove these items.
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- Use your bed only for sleep; do not use it for phones, reading, TV, or other activities during the day.7
Play white noise or rain recordings to smooth out minor disruptive sounds.
It makes noises less startling and helps you sleep more soundly.
some people found it on their own
Avoid electronics and devices for at least one hour before bed.
- Harder if you are a night owl.
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- Set a consistent pre-sleep ritual that avoids screens for 30 minutes before bed.3
Connect a lamp to a timer set to switch on when your alarm sounds, or roughly 30 minutes prior.
Existing light can make it simpler to avoid hitting snooze; activating it earlier gives the body time to register the brightness and begin the waking process.
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Place your alarm clock across the room so you must stand up to turn it off.
Standing up creates momentum to start your day.
- Some people find this ineffective because they simply get back into bed after turning off the alarm.
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Commit to an activity that requires you to wake up early on a regular basis.
Your body may eventually adjust, leading you to go to bed earlier because you need rest for the early start.
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Take a warm shower or bath, optionally with Epsom salts or dry brushing.
Epsom salts provide magnesium which feels relaxing and helps with sore muscles, aiding sleepiness. Dry brushing aids circulation.
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Do not sacrifice early morning wake-ups for activities that do not justify staying up late.
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Use your bedroom only for sleep and sex, not as a hangout spot.
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Delay coffee consumption for at least an hour after waking so your body can complete its natural process.
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Consider sleeping in separate rooms or beds if sharing disrupts sleep.
It acknowledges that you may not sleep well together without implying relationship issues.
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Set a specific purpose or enjoyable task for immediately upon waking to motivate getting out of bed.
Finding a reason provides motivation where discipline alone may fail.
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Drink chamomile tea, lemon balm tea, or warm milk before bed.
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Set your alarm to gradually increase volume with a gentle sound rather than an abrupt one.
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Shift your alarm earlier by 20 minutes each day until you hit your target time.
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Charge your device across the room as part of your bedtime ritual.
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Limit daytime naps to a maximum of 20 minutes and only take them before 5 PM if necessary.
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Achieve minor objectives first, then use that momentum to tackle bigger challenges.
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