Getting enough high quality sleep is essential for overall health. Certain techniques, like avoiding screens and writing down your to-dos before bed, have helped our editors — and also have some science behind them.
The sleep hacks in this article may help you fall asleep more quickly — and stay asleep.
Everyone is different, and a bedtime routine or sleep hack that works for one person may not work for another. If you’re consistently having trouble getting the sleep you need, it may be time to talk with a doctor.
Organizations like the National Sleep Foundation often recommend developing a calming bedtime routine that gets your body and brain ready for sleep.
This may be different for everyone. For example, some people might find it helpful to avoid activities that are noisy or get the heart pumping, such as listening to high energy music or exercising.
The following are some tips from our editors that have helped them unwind and get ready for bed.
From Our Editors“I always find that a hot shower or bath before going to bed, lavender scented body cream on, soft lamps on in the bedroom, and lavender spray on my pillow is a good combination for falling quickly into a deep sleep.”
— Cecilia
Learn more about how lavender may calm anxiety.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
“I read a book 30 to 60 minutes before sleep and don’t look at screens during that time. I also use blackout curtains and sometimes [listen to] sleep stories to fall asleep on tough nights.”
— Ren
“I try not to eat past 9 p.m. (8 p.m. if I’m being really ambitious) because I don’t want to wake up with acid reflux. I also try to read or listen to an audiobook about 30 minutes before I want to pass out.”
— Samantha
“I always read a physical book in bed and eventually get sleepy (usually the heavier the book the quicker this happens).”
— Naomi
“I also have a very strict pre-bed routine, which consists of turning everything off downstairs, getting washed, checking everything’s off upstairs, then getting into bed to read or sleep. The familiarity helps signal to my brain that it’s almost time for sleep, and it also provides some distance between my last screen usage and bedtime.”
— Amy (1)
As many of our editors note, avoiding screens may also be helpful. Screens emit a type of blue light that may adversely affect the body’s sleep-wake cycle through a few mechanisms. One possible mechanism is by disrupting the body’s production of melatonin, a hormone that the body produces more of as you get closer to your usual sleeping time.
If you need or want to use screens later in the day, it may help to turn on your device’s blue light filter or reduce the screen brightness.
From Our Editors“I have blue light filters set to turn on automatically on all my devices after sunset, which makes a real difference for me.”
— Amy (2)
“I always try to read before bed, ideally physical books to reduce screen time, but I’ll turn down the brightness on my phone if I’m reading an ebook.”
— Amy (1)
A common recommendation is to keep your bedroom cool to facilitate better sleep. There’s also some scientific evidence to show that cooler may be better.
For example, a 2023 study in older adults showed that a room temperature of 68°F to 77°F (20°C to 25°C) contributed to better sleep efficiency, and increasing the temperature to 85°F (30°C) lowered sleep efficiency by 5% to 10%.
However, everyone is different, and this exact temperature range may not be optimal for you. You may like it a little warmer, or you may want to try going cooler — as many of our editors do.
From Our Editors“I’m totally dependent on sleeping in a chilly room with a big quilt, and I’m convinced this is the way and the light for good sleep. My temperature gauge usually says between 58°F [14.4°C] and 60°F [15.5°C] when I wake up in the morning.”
— Ginger
“I keep the temperature at a brisk 65°F [18.3°C].”
— Ren
You can also adjust your bedding to help you stay cool while you sleep. Breathable fabrics like cotton and bamboo may help keep you from getting too warm.
From Our Editors“My mom gifted me some expensive sheets for my birthday this year, and I didn’t realize what a difference they could make. They’re bamboo, and as a hot sleeper, they make a world of difference!”
— Sara
It can be hard to fall and stay asleep with a mind that’s still working on the day’s problems or what you still need to do. A 2017 study found that writing a detailed to-do list before bed helped 57 adults ages 18 to 30 fall asleep faster than if they wrote a list of completed tasks.
Writing a to-do list may help you get your mind off the tasks of the next day, and being detailed may help you avoid ruminating on the specifics of the tasks.
From Our Editors“I write down what I need/want to do the next day so that the notepaper holds those thoughts for me and I can let go of them during the night.”
— Naomi
“I keep a notebook by the bed so I have a place to put the thoughts that start popping up as I’m trying to sleep.”
— Sara
It can be hard, if not impossible, to eliminate background noises that may disrupt sleep. But for some people, blocking sounds out with tools like earplugs could be beneficial. Having a constant, low level of white or pink noise may also help even out some sounds and improve your sleep.
A 2025 research review and analysis found that white noise may help improve sleep quality in adults and older adults. However, as the researchers note, more studies are needed to understand exactly how white noise affects different populations.
It may take some trial and error to find what works for you.
From Our Editors“If I’m traveling, I bring my earplugs to block out noise.”
— Samantha
Check out Healthline’s picks for the best earplugs for sleep.
“I absolutely need a fan on for both cooling and white noise.”
— Sara
“I always sleep with a white noise machine. I have tinnitus in both ears, and the machine helps cancel that out to an extent, but it also helps level out all the little noises from the house or my pets that keep me from falling asleep.”
— Kim
Explore more tips that may help you sleep better.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Falling asleep and staying asleep are difficult for many people. Finding ways to counteract sleep difficulties can take time, experimentation, and then consistency once you find something that works for you.
If home remedies and adjustments aren’t helping, consider talking with a sleep specialist to determine whether you may have an underlying condition.