Sleep better tonight

Most adults do best with seven or more hours of sleep. Small changes to your evening can help.

Habits to try

• Keep similar bed and wake times, even on weekends.
• Dim the lights and put screens away about an hour before bed.
• Avoid caffeine in the afternoon and evening.
• Keep the bedroom cool, dark and quiet.
• Get daylight in the morning and be active during the day.

If you cannot sleep

Do not lie in bed watching the clock. Get up, do something quiet in low light, and return when you feel sleepy.

A calmer evening routine

Pick two or three steps you repeat every night, such as a warm shower, light stretching and reading a few pages. Repeating the same steps teaches your body when it is time to sleep.

Try the free bedtime calculator to find a good time to go to bed.