Good sleep affects mood, focus, energy and overall well-being. Many people struggle with falling asleep or staying asleep, especially when the days get shorter and routines change. These 12 habits can help improve your sleep.

1. Keep a regular schedule

Go to bed and wake up at about the same time every day, including weekends. A consistent schedule helps your body clock settle.

2. Get daylight in the morning

Natural light early in the day helps regulate your sleep-wake cycle. Open the curtains or take a short walk after waking up.

3. Limit caffeine

Caffeine can stay in your system for hours. Many people sleep better if they avoid coffee, tea, energy drinks and cola in the late afternoon and evening.

4. Be careful with alcohol

Alcohol might make you feel sleepy at first, but it often disrupts sleep later in the night. Avoid drinking close to bedtime.

5. Create a wind-down routine

Spend 30 to 60 minutes before bed doing calming activities, such as reading, stretching, taking a warm shower or listening to quiet music.

6. Reduce screen time before bed

The bright light and engaging content from phones, tablets and televisions can make it harder to switch off. Try putting devices away 30 to 60 minutes before bed or use a night mode setting.

7. Make your bedroom sleep-friendly

- Keep the room cool, dark and quiet.
- Use blackout curtains or an eye mask if light bothers you.
- Use earplugs or a white noise machine if noise is an issue.
- Make sure your mattress and pillows are comfortable.

8. Do not eat a heavy meal late

A large meal close to bedtime can cause discomfort. If you are hungry, choose a light snack.

9. Stay active during the day

Regular exercise can help you sleep more deeply. Try to finish intense workouts a few hours before bed.

10. Manage racing thoughts

Write a to-do list or jot down your worries in a notebook before bed to clear your mind. Breathing exercises or gentle relaxation techniques can also help.

11. Limit naps

If you nap, keep it short, about 20 to 30 minutes, and avoid napping late in the afternoon.

12. Get out of bed if you cannot sleep

If you lie awake for a long time, get up, go to another room and do something quiet in dim light until you feel sleepy. This helps your brain link the bed with sleep.

A simple evening routine to try

- 9:00 p.m.: dim the lights and put away work.
- 9:30 p.m.: shower, stretch or read.
- 10:00 p.m.: phone away, lights out.

When to see a doctor

Occasional bad nights are normal. If you have trouble sleeping for several weeks, feel very tired during the day, snore loudly, stop breathing during sleep or have other worrying symptoms, speak to a doctor. Sleep problems can have medical causes that need proper care.

Small changes make a difference. Choose two or three habits from this list, try them for a couple of weeks and notice how you feel.

Health & Wellness

How to Sleep Better: 12 Habits for Deeper, More Restful Nights

Easy Ways to Build a Healthier Daily Routine

Simple Wellness Habits That Can Make Your Everyday Life Better