Small evening habits for better sleep

Good sleep starts hours before you get into bed. What you drink in the afternoon, what you look at in the evening and how your bedroom feels all add up. The good news is that a simple evening routine for better sleep often helps more than any gadget or supplement, and it costs nothing.

This guide covers how much sleep you need, a 60-minute wind-down you can copy, the daytime habits that affect tonight, and the sleep hygiene tips that sleep experts like the NHS, the CDC and the American Academy of Sleep Medicine keep coming back to.

How much sleep do you actually need?

The CDC says adults need 7 or more hours of sleep a night, and the NHS puts it at 7 to 9 hours for most adults. Teenagers need more, usually 8 to 10 hours. Some people do fine at the lower end and some need the full 9, but very few adults truly do well on 5 or 6 hours for long.

Work back from the time you need to get up. If your alarm goes at 6:30 and you want 8 hours, you need to be asleep by 10:30, which means in bed with the light off by about 10:15. Most people take 10 to 20 minutes to drop off.

Quality matters too. If you sleep 8 hours but wake up a lot, or you still feel tired every morning, that is worth paying attention to. More on that at the end.

A 60-minute evening routine for better sleep

Your body likes a pattern. Doing the same calm things in the same order every evening tells your brain that sleep is coming. Here is a simple wind-down timeline, based on a 10:30pm bedtime. Shift the times to suit you.

You do not need to do every step. The two that matter most are dimming the lights and putting the phone away.

If your mind races in bed, the slow breathing in our five-minute breathing routine is a good one to try. The 4-7-8 breath and the simple "in for 4, out for 6" both work well lying down.

Earlier in the day: what affects tonight's sleep

Some of the most useful sleep hygiene tips have nothing to do with bedtime at all. They happen hours earlier.

Caffeine

Caffeine has a half-life of about 5 hours in most adults, though it varies a lot from person to person. That means half the caffeine from a mid-afternoon coffee is still in your system in the evening. Even if you fall asleep fine, it can make your sleep lighter.

• Have your last caffeine by early afternoon, around 8 hours before bed if you can. For a 10:30pm bedtime that is about 2:30pm.
• Remember caffeine is not just coffee. Tea, green tea, cola, energy drinks, some painkillers and dark chocolate have it too. Our green tea guide explains how much is in a cup.
• If you love a hot drink in the evening, switch to decaf or a caffeine-free option.

Daylight

Light is the main thing that sets your body clock. Getting outdoor light in the morning, even on a cloudy day, helps your body know when it is daytime, which helps you feel sleepy at the right time at night. Try to get outside for at least a few minutes soon after you wake up. Our guide to a slower morning has a simple routine that builds this in.

Exercise

Being active most days generally helps you sleep better. A walk counts. For some people, very hard exercise in the hour or so before bed makes it harder to settle, so if that sounds like you, move workouts earlier. Gentle stretching or yoga in the evening is fine.

Naps

A short nap is fine for most people. Keep it to about 20 to 30 minutes and before mid-afternoon. Long or late naps make it harder to fall asleep at night. If you are struggling with sleep, skipping naps altogether for a while can help.

Food, drink and alcohol in the evening

• Eat your last big meal 2 to 3 hours before bed. A heavy or spicy meal right before lying down can cause heartburn and discomfort.
• Do not go to bed starving either. If you are hungry, a small snack like a banana, some yoghurt or a slice of toast is fine.
• Go easy on alcohol. It can make you feel sleepy, but it breaks up your sleep later in the night, so you wake up more and feel less rested. It is better not to use it as a sleep aid.
• Ease off drinks in the last hour or two so you are not getting up for the loo at 3am.
• Choose caffeine-free hot drinks. Chamomile, a plain herbal tea or warm milk are classic options.

If you want something warm and caffeine-free for your wind-down, these two are easy to make. Golden milk in particular is a traditional bedtime drink in many Indian homes.

For dinner ideas that are filling without being heavy, try a balanced bowl or a simple turmeric dal.

Screens and light at night

Phones, tablets and laptops cause two problems at night. The bright light, especially blue-ish light, can push back the time your body starts to feel sleepy. And the content keeps your brain switched on. One more episode, one more video, one more look at your messages.

The American Academy of Sleep Medicine suggests turning off electronic devices at least 30 minutes before bed, and many people find an hour works even better. Some practical ways to do it:

• Charge your phone outside the bedroom and buy a cheap alarm clock.
• Set a "bedtime" or wind-down mode on your phone so it goes quiet and greyscale at a set time.
• Swap the screen for a paper book, a magazine or a podcast with the screen off.
• Use lamps instead of bright ceiling lights in the evening.
• If you must use a screen, turn the brightness down and use night mode. It helps a little, but putting it away helps more.

Make your bedroom work for sleep

Your bedroom should feel like a place for sleeping, not an office or a cinema. A few changes can make a real difference.

• Cool: most people sleep best in a slightly cool room, around 16 to 18°C. Open a window or use lighter bedding if you wake up hot.
• Dark: blackout curtains or blinds, or an eye mask. Cover or remove little standby lights.
• Quiet: earplugs, or a fan or white noise if you live somewhere noisy.
• Comfy: a mattress and pillow that suit you. If you wake up stiff and sore every day, your mattress may be past it.
• For sleep only: try not to work, scroll or watch TV in bed. Over time your brain links the bed with being awake.
• Tidy-ish: it does not need to be perfect, but a calm, uncluttered room is easier to relax in.

What to do if you cannot fall asleep

Lying in bed watching the clock and getting more and more annoyed is the worst thing for sleep. Here is what sleep experts usually suggest instead.

1. Turn the clock away. Checking the time only adds pressure.
2. Try slow breathing for a few minutes. Breathe in for 4, out for 6. Let your body go heavy.
3. If you are still awake after about 20 minutes, or you are getting frustrated, get up. Go to another room with dim light.
4. Do something calm and boring. Read a dull book, fold washing, listen to quiet music. No phone, no bright lights.
5. Go back to bed when you feel sleepy. Repeat if you need to.
6. Get up at your usual time the next morning, even after a bad night. Sleeping in throws your body clock off and makes the next night harder.

If worries keep you up, keep a notebook by the bed. Write the worry down and tell yourself you will deal with it tomorrow. It sounds too simple, but plenty of people find it helps.

Sleep hygiene tips: a quick checklist

"Sleep hygiene" just means the everyday habits that help you sleep well. Here are the main sleep hygiene tips in one place:

• Same bedtime and wake-up time every day, including weekends.
• Aim for 7 or more hours in bed asleep.
• Morning daylight, soon after you get up.
• Some activity most days, with hard workouts not too close to bed.
• Last caffeine by early afternoon.
• Last big meal 2 to 3 hours before bed.
• Little or no alcohol in the evening.
• Short, early naps, or none.
• Screens off 30 to 60 minutes before bed.
• A cool, dark, quiet bedroom used for sleep.
• A regular wind-down routine that starts about an hour before bed.
• Get up if you cannot sleep after about 20 minutes.

Do not try to change everything at once. Pick two or three that you think are your weak spots and stick with them for a couple of weeks. Better sleep usually comes from small changes kept up, not a perfect routine for three nights.

When to see a doctor about sleep

Good habits help most people, but they do not fix everything. Talk to your doctor if:

• You have trouble getting to sleep or staying asleep most nights for several weeks or more.
• Poor sleep is affecting your mood, work, driving or relationships.
• You snore loudly, or someone has noticed you stop breathing, gasp or choke in your sleep. This can be a sign of sleep apnoea.
• You feel very sleepy during the day even after a full night in bed.
• You get strong urges to move your legs in the evening or at night.
• Worry, low mood or anxiety is keeping you awake.

For long-term insomnia, the NHS and sleep experts recommend a talking therapy called cognitive behavioural therapy for insomnia (CBT-I) as the first treatment, rather than sleeping pills. Your doctor can point you to it. Speak to a doctor or pharmacist before trying sleep supplements too, especially if you take other medicines.

Sleep questions people ask

What is a good evening routine for better sleep?

Keep it simple and the same each night. About an hour before bed, finish work and anything stressful, dim the lights, and put your phone away. Then do something calm, like reading a paper book, stretching or having a caffeine-free drink, and go to bed at the same time every night.

How long before bed should I stop using my phone?

At least 30 minutes, and an hour is even better. The bright screen and the content both keep your brain awake. Charging your phone outside the bedroom makes it much easier.

What time should I stop drinking coffee?

Ideally by early afternoon, around 8 hours before bed. Caffeine has a half-life of about 5 hours, so a late coffee is still affecting you at bedtime even if you can fall asleep. Remember tea, cola and energy drinks contain caffeine too.

What are the most important sleep hygiene tips?

Keep the same sleep and wake times every day, get morning daylight, cut caffeine by early afternoon, limit alcohol, put screens away before bed, and keep your bedroom cool, dark and quiet. If you cannot sleep, get up after about 20 minutes and do something calm.

What is the best drink before bed?

Something warm and caffeine-free, like chamomile tea, a plain herbal tea or warm milk. Golden milk with turmeric is a traditional bedtime drink. Avoid alcohol, coffee, regular tea and cola in the evening, and do not drink a lot right before bed.

When should I see a doctor about insomnia?

If you have had trouble sleeping most nights for several weeks, if it is affecting your daily life, or if you snore loudly or stop breathing in your sleep. Long-term insomnia is very treatable, usually with a therapy called CBT-I.

This article is for general information and is not medical advice. Talk to your doctor before changing your diet or taking supplements.