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Tips for Healthy Sleep

Good sleep habits are important for overall health and well-being. There are things you can do that help you fall asleep faster, stay asleep, and be more alert during the day. Good sleep habits work best if you do them each day.

Keep a regular sleep schedule

Go to bed and wake up at about the same time every day. School or workdays should be about the same schedule as weekends and holidays. Try to stay within 1 hour of your normal sleep schedule.

Keeping a regular, relaxing bedtime routine may help you sleep better.

Have a consistent, relaxing bedtime routine

Set aside 30 minutes before bed as a quiet time. Do not watch TV or use electronic devices. Put away phones, tablets, and game consoles. Do not exercise or play games close to bedtime, because they make you breathe harder and your heart beat faster. Try relaxing activities such as reading a book or listening to calming music.

Create a place only for sleeping

As much as possible, try to make a comfortable, dark, and quiet place for sleep. Keep the bedroom temperature cool, under 70° F (21° C). Remove electronic devices from the room. Try to limit things that could disturb your sleep, like noise or people coming in or out of the room.

Avoid caffeine

Some things you eat and drink may have caffeine, which can keep you awake. Caffeine is found in many things you may eat and drink, even some medicines. Common foods and drinks with caffeine include:

  • Sodas
  • Coffee
  • Tea
  • Energy drinks
  • Juice drinks
  • Gum
  • Candy bars and protein bars

Avoid caffeine within 6 hours of bedtime. Check the product labels for caffeine as an ingredient.

Exercise during the day

Physical activity and exercise during the day can help you sleep at night. Try to exercise in the morning or afternoon. Limit intense physical activity at night, especially right before bed. Exercising too close to bedtime may make it harder for you to fall asleep.

Get sunlight during the day

Getting sunlight and bright light during the daytime helps your body set a good, natural sleep/wake cycle. Increase your exposure to natural light, especially in the morning. Limit bright light at night. Turn off electronic devices 1-2 hours before bedtime. 

Plan naps

Many people find that a 20–30-minute nap helps them feel more rested and have more energy. Naps are important for young children and teens who need more sleep. People with a sleep disorder called narcolepsy may be more alert after a brief nap. 

But naps can interfere with sleep at night. Do not nap late in the day. Avoid naps if you have trouble falling asleep at night. 

Get out of bed if you cannot sleep

If you can’t fall asleep after 20-30 minutes, it can help to get up and do a relaxing activity. Read a book, listen to soothing music, drink warm milk, or try deep breathing or meditation.  

Keep lights low. Do not turn on the TV or use your smartphone or other device. The  light from electronic devices can make it harder to get back to sleep. Go back to bed when you feel sleepy again. 

Find Your Routine

Cheila Harrison shares how her daughter committed to a better routine, improving her sleep and quality of life.

Read her story

Answers to common sleep questions

  1. How much sleep do people need?

    The amount of sleep a person needs varies by age. Children and teens need more sleep compared to adults. Each person may need a different amount of sleep to function their best.

    Some general guidelines for the amount of sleep needed per day are:

    Age Sleep
    Newborns (0-3 months) 14-17 hours
    Infants (4-11 months) 12-15 hours
    Toddlers (1-2 years) 11-14 hours
    Preschoolers (3-5 years) 10-13 hours
    School age (6-13 years) 9-11 hours
    Teens (14-17) 8-10 hours
    Adults (18+) 7-9 hours

    These ranges are based on the total hours of sleep a person gets in a 24-hour period, including daytime naps.

  2. Can you catch up on sleep?

    Unfortunately, you cannot really catch up on sleep. Getting extra hours of sleep does not make up for lost sleep. Sleeping too little one day and too much the next can change the body’s natural sleep-wake cycle. This can lead to sleep problems or poor sleep quality. As much as possible, try to keep a regular sleep schedule, and get the recommended hours of sleep each day.

  3. Can you function with less sleep?

    Each person needs a certain amount of sleep for their best physical, mental, and emotional health. You might think that you do OK with less sleep, but you probably do not function as well as you could.

  4. Can you really be a morning person or night owl?

    The body works on a natural sleep-wake cycle called a circadian rhythm.  A person’s sleep-wake cycle depends on things like: 

    • Genetics (genes or DNA) 
    • Hormones 
    • The environment they are in 

    Some people wake up quickly in the morning (often called a “morning person). Other people may feel more alert late at night (often called a “night owl). Differences in genetics or hormones can help shift the cycle in one direction or the other. So, there is some truth to being a morning person or night owl.  

    But a person’s habits and surroundings can also influence their sleep/wake cycle. Exposure to light, including light from electronic devices, can make it hard to fall asleep at night. Waking and bedtime habits, physical activity during the day, and what they eat and drink can also affect their sleep-wake cycle.  

  5. Do phones and electronic devices affect sleep?

    The blue light from phones, TV, and other electronic devices can interfere with sleep. This is due to its effect on the circadian rhythm. Exposure to light from electronic devices near bedtime can make it harder to fall asleep because the light lowers your melatonin, a hormone that helps your body get ready for sleep. It can also make sleep less restful. Make sure to turn off electronic devices 1-2 hours before bedtime for healthy sleep.

  6. Do weighted blankets help you sleep?

    Weighted blankets can help some people have less anxiety, which may lead to better sleep. But they can be dangerous for some people and should not be used for infants and babies. If you decide to try a weighted blanket, make sure that the blanket is not too heavy or causes you to be too warm. The blanket should feel like gentle pressure but not stop a person from moving freely.  

    Patients with medical conditions or who have problems with breathing, circulation, or body temperature, or who are at risk for bone fractures, should not use a weighted blanket unless recommended by a health care provider. Talk to your care team to make sure that it is safe before trying a weighted blanket. 

  7. Can counting sheep help you fall asleep faster?

    If counting sheep helps you relax or stops you from worrying, then it might be worth a try. But counting sheep does not work for everyone and may make it harder for some people to sleep. Sleep experts often recommend using white noise, relaxation techniques such as deep breathing or guided imagery, and listening to calm music to aid sleep.

Key points about healthy sleep

  • Go to bed and wake up at the same time every day.
  • Create a calming bedtime routine.
  • Try to get the recommended amount of sleep for your age.
  • Avoid things that may keep you awake, like caffeine, blue light from electronic devices, or exercising too late in the day.
  • Get physical activity and sunlight during the day to help your body keep a healthy sleep schedule.

Find more information

—
Reviewed: March 2026

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