Sleep

Habits That Help You Sleep Better

Published 2026-10-31 · Educational guide

Quick answer: A regular bedtime, daily physical activity, and avoiding caffeine and nicotine at night are among the habits doctors commonly recommend for better sleep. A consistent evening routine helps too.

Keep a regular schedule

Going to bed and waking up at similar times helps your body keep a steady rhythm. Doctors often recommend this as a first step.

Move during the day

Regular physical activity supports sleep. The American Heart Association describes ideal physical activity as 150 minutes of moderate activity per week, which can include brisk walking.

Limit caffeine and nicotine at night

Caffeine and nicotine can keep you awake. Avoid them in the hours before bed, and check labels, since some drinks and pain relievers contain caffeine.

Build a wind-down routine

Dim the lights 30 to 60 minutes before bed
Keep screens out of the bedroom if you can
Keep the room cool, dark, and quiet
Write down tomorrow’s tasks to quiet your mind

Frequently asked questions

What is the single best sleep habit?

For many people, a consistent bedtime and wake time makes the biggest difference.

Can exercise help me sleep?

Regular activity can support sleep quality. Exercising very late may make some people feel more alert, so timing matters.

Sources

This article is for education only and doesn’t replace care from a licensed professional. Before buying any product or changing a treatment, consult your dentist or physician.