Better Sleep for Real Life: Simple Habits that Work

Good sleep is not about perfection. It is about building small habits you can repeat even on busy days. Start with a consistent wake time, then protect the hour before bed. Dim lights, lower screen brightness, and choose one calming cue such as a warm shower, stretching, or reading. Keep the bedroom cool, dark, and quiet. If you nap, keep it short and early. Avoid caffeine after noon daily.

Anxiety and insomnia often reinforce each other. Poor sleep increases worry, and worry keeps the brain alert. Break the cycle by writing down your worries and next steps earlier in the evening, then using a brief breathing exercise in bed to help your body settle.

If you cannot fall asleep after about twenty minutes, get up and do a quiet activity until you feel sleepy again.

Melatonin can help with circadian rhythm and jet lag, but more is not better. Many people do well with low doses, and supplements vary in quality. Magnesium may help some people but claims about “detox” or miracle sleep blends are mostly hype.

Snoring, gasping, morning headaches, or severe daytime fatigue deserve medical evaluation, especially if you have high blood pressure or you fall asleep easily during the day.