Remember when naps felt like a punishment? Now we’d trade just about anything for a midday snooze or a solid eight hours at night. The reality of adult life is that rest often feels like a luxury. Our minds are juggling work, responsibilities, relationships, and endless notifications—and restful sleep gets pushed aside.
You’re not alone if you’re struggling to fall or stay asleep. According to the CDC, 1 in 3 adults doesn’t get enough sleep. If that stat hits a little too close to home, don’t worry—there are things you can do to fix your sleep and feel more rested. We asked sleep experts Dr. Shelby Harris and Dr. Dan Gartenberg for practical, doable tips to help you get the shut-eye you deserve.
1. Put the Phone Down Before Bed
We get it. You tell yourself you’ll watch just one more TikTok or scroll Instagram for five more minutes, and suddenly it’s 1 a.m. Dr. Gartenberg explains that your phone doesn’t just emit blue light (which messes with your melatonin), it also gets your brain buzzing by triggering dopamine and cortisol—the opposite of what you need before sleep.
Try using “Bedtime Mode” on your phone (available on most smartphones now), and place it out of reach when you’re winding down. Your future, well-rested self will thank you.
2. Turn Your Bedroom Into a Sleep-Only Zone
Your bed isn’t a desk. Or a dining table. Or a phone-charging station. According to Dr. Gartenberg, one of the best things you can do for your sleep is to train your brain to associate your bed with just two things: sleep and sex. That means no work, no emails, no doomscrolling.
Create a space that feels calm, dark, and cool. Think comfy, breathable sheets, blackout curtains, and a clutter-free vibe. If you’re in a small apartment or studio, try carving out a separate spot for work—even a small corner with a desk can make a big difference.
3. Stick to a Sleep Schedule (Even on Weekends)
Your body loves routine. Going to bed and waking up around the same time every day—even on weekends—helps keep your circadian rhythm balanced. Dr. Harris recommends keeping your sleep and wake times consistent 7 days a week, and avoiding the temptation to “make up for” a bad night’s sleep by sleeping in or going to bed super early.
Yes, it’s hard. But the payoff is real.
4. Ease Up on the Alcohol and Caffeine
We know. That 3 PM latte hits just right. But caffeine can hang around in your system for hours and sabotage your sleep later. Dr. Harris suggests cutting off caffeine at least 8 hours before bed—and limiting alcohol within 3 hours of sleep. Even if a glass of wine helps you doze off, it disrupts your deep sleep cycle later on.
5. Move Your Body (It Helps Your Mind, Too)
Remember how you’d run around as a kid and then crash for a nap? That still works. Regular movement—whether it’s walking, yoga, dancing, or hitting the gym—has been consistently linked to better sleep. It boosts your mood, burns off anxious energy, and helps you fall asleep faster.
Bonus: it also makes waking up easier.
6. Use “Zeitgebers” to Anchor Your Body Clock
Okay, weird word—but stay with us. “Zeitgebers” (German for “time givers”) are external cues that help regulate your body’s natural rhythms. The biggest one? Sunlight. Dr. Gartenberg says getting sunlight early in the day (especially if you want to be more of a morning person) helps train your body to feel tired at night.
Other zeitgebers include regular meal times, consistent workout schedules, and even the timing of your social life. The key is consistency, not perfection.
7. Don’t Fall Into “Social Jetlag”
You party late Friday, sleep in Saturday, stay up Sunday, then crash Monday? That’s called social jetlag—and it messes with your sleep-wake cycle. If you’re someone who likes staying out on weekends, Dr. Gartenberg suggests making Friday your late night. That way, your body has time to adjust before Monday hits.
Still love your weekends? No judgment—just try to build consistency into other areas of your routine.
8. Build a Wind-Down Routine That Actually Works
Your body can’t just go from 100 to 0. Give yourself some buffer time before bed. Try a few simple rituals like:
- Reading a book
- Gentle stretching or yoga
- Taking a warm shower
- Breathing exercises or meditation
Studies show that calming activities before bed reduce anxiety and improve sleep quality. Find what works for you and make it a nightly habit—even 10 minutes helps.
9. Still Not Sleeping? Talk to a Specialist
If you’ve tried the tips and still struggle with sleep, it might be time to talk to a sleep doctor. There could be underlying issues like insomnia, sleep apnea, or anxiety-related sleep disturbances. A specialist can help you figure it out and create a plan that works for you.
The Bottom Line
Getting good sleep isn’t just about feeling rested—it affects your focus, mood, immune system, and overall quality of life. You deserve to feel good, function well, and enjoy the benefits of deep, restorative rest.
So tonight, maybe skip the scroll, sip some tea, and slide into clean sheets. Your mind and body are ready for it.
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