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7 Sleep Habits That Actually Work
Better sleep is the cheapest performance upgrade there is. These evidence-backed habits are a great place to start.
By FitDailyLab Team ·
Most adults do best with roughly seven to nine hours of sleep. Quality matters as much as quantity, and the habits you build around bedtime make a real difference.
Seven habits to try
- Keep a consistent sleep and wake time, even on weekends
- Get natural daylight within an hour of waking
- Cut caffeine at least 8 hours before bed
- Keep your bedroom cool, dark and quiet
- Dim lights and reduce screens an hour before bed
- Avoid large meals and heavy alcohol close to bedtime
- Build a short wind-down routine, such as reading or stretching
Be patient with the process
Pick one or two habits and practise them for a couple of weeks before adding more. If you struggle with persistent sleep problems, loud snoring or daytime exhaustion, talk to your doctor.
This article is for general information only and is not medical advice. Speak with a qualified healthcare professional before making changes to your diet, exercise or treatment.
