Restless nights are more common than most people admit. Stress, late meals, and screen time can all leave you staring at the ceiling at 2 a.m. If it feels like you’ve tried everything, experts at Mayo Clinic say there are a few simple changes you can implement.
Here, we’ll look at their practical advice for getting consistent rest. From setting up a sleep-friendly environment to handling worries before bed, Mayo Clinic specialists outline habits that make falling asleep and staying asleep easier. Let’s get to it.
The guide to better sleep
Healthy rest depends on routine, environment, and how you treat your body during the day. The following guidance shows how adjusting your habits can support the natural sleep-wake cycle and give you deeper, more restorative sleep.
Set a schedule your body can count on
Your internal clock thrives on consistency. Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm. Sticking with this pattern makes it easier to fall asleep and wake up refreshed. If you can’t drift off within 20 minutes, don’t force it. Step out of bed, do something calming like reading, and return once you feel sleepy.
Pay attention to food and drink
Heavy dinners, late snacks, or alcohol close to bedtime can interrupt your sleep cycle. Caffeine and nicotine linger in the system for hours and can keep your brain too alert to settle down. Experts suggest finishing large meals a few hours before bed and limiting stimulants in the afternoon.
Build the right sleep environment
Your bedroom should work with your body, not against it. Mayo Clinic experts recommend a cool, dark, and quiet space. Just as important is cutting screen time before bed, as blue light from phones and TVs interferes with melatonin, the hormone that signals your body it’s time to sleep.
Keep naps short and smart
Daytime rest isn’t always bad, but long or late naps can throw off your nighttime sleep. Aim for less than an hour earlier in the day if you need to recharge. If you work night shifts, a short nap in the evening might help you manage fatigue, but otherwise it’s best to save your tiredness for bedtime.
Stay active during the day
Exercise supports deeper sleep, but timing matters. Physical activity too close to bedtime can leave you wired instead of relaxed. Try to build movement into your day, whether through walking, cycling, or strength training. Exposure to natural light outdoors also reinforces your body’s sleep-wake rhythm.
Calm your mind before bed
Worries and racing thoughts are a major reason people can’t fall asleep. Mayo Clinic advises writing down what’s on your mind so you can set it aside for the night. Stress management strategies like meditation, breathing exercises, and even simple to-do lists can reduce nighttime anxiety and make it easier to drift off.
Getting consistent rest takes effort, but these habits can shift the odds in your favor. If sleepless nights continue despite changes, it may be time to talk with a healthcare provider. Underlying conditions such as sleep apnea, anxiety disorders, or chronic pain can affect rest, and treating those issues can be the key to finally getting the sleep your body needs.