Sleep

Waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep at night.

Caffeine stays in your system longer than you might think, so try avoiding it after 2 p.m. Replace caffeinated drinks with herbal tea, seltzer water or other noncaffeinated beverages.

Pay attention to how napping affects your nighttime sleep and daily energy. If naps interfere with your ability to fall asleep at night or disrupt your schedule, you may want to limit them. If you choose to nap, keep it brief—around 10-30 minutes is ideal for a quick refresh without affecting nighttime sleep.

Try to avoid eating meals or snacks within two hours of bedtime when possible, allowing your body to focus on rest rather than digestion.

Devices stimulate your brain, making it harder to fall asleep. If you do use your phone or laptop before bed, stick to content that makes you feel good rather than stressful news or emails. Consider setting a timer to remind yourself when to put devices away.

Find activities that help you wind down consistently each evening. This could include gentle stretching, restorative yoga or using apps like Headspace for sleep meditation. The key is to keep your routine relaxing and repeat it nightly.

While alcohol and cannabis may help you fall asleep initially, they can disrupt sleep quality and prevent you from staying asleep. Instead, try sleep-friendly tools like sleep masks, earplugs or apps that block background noise. When it comes to supplements such as melatonin and magnesium, be mindful about how supplements can disrupt sleep cycles, possibly interact with medications and cause daytime sleepiness. Consider some of the behavioral strategies outlined in this guide for better sleep.