“I’m cranky and unpleasant… and just plain mean to the world.”
“I’m a zombie.”
“I get bags under my eyes.”
“It’s like drunk driving!”
These are just a few of the complaints from people battling sleep deprivation. These words, gathered by the Better Sleep Council, highlight the misery that comes from poor sleep habits. Millions of people struggle to get the recommended eight hours of sleep each night, leaving them feeling drained, irritable, and unfocused.
The good news? Better sleep isn’t a dream—it’s within your reach. With a few science-backed tips, you can wake up feeling refreshed, alert, and ready to take on the world.
In the Morning
Start your day by flipping on the lights. Don’t linger in the dark, even if it’s tempting to ease into the morning. Bright light first thing in the morning helps reset your body’s internal clock, or circadian rhythm, which controls when you feel tired or alert. Shelby Harris, Psy.D., a sleep expert from Montefiore Medical Center, explains that early exposure to light promotes consistent melatonin production at night. And melatonin? That’s the hormone that tells your body it’s bedtime.
Next, get moving. A brisk 30-minute walk in the morning doesn’t just energize your day—it sets you up for deeper, more restorative sleep at night. Research from Appalachian State University found that people who exercised in the morning snoozed longer and more soundly than those who worked out later in the day. So, lace up those sneakers and let your feet do the talking.
During the Day
Keep your workspace sunny. If your office has windows, open those blinds. Natural light during the day is key to sleeping better at night. Researchers at Northwestern University discovered that workers in well-lit offices snagged an extra 47 minutes of sleep compared to those stuck in windowless rooms. If you’re surrounded by artificial light, step outside whenever you can. Ivy Cheung, one of the study’s authors, emphasizes that humans are wired to need daylight. Even a short outdoor break beats staying in the dark.
Add some salmon to your plate. Salmon is a rich source of omega-3 fatty acids, which work wonders for sleep quality by boosting melatonin production. If fish isn’t your thing, try flaxseed or grass-fed beef—both pack a similar punch. A study from the University of Oxford showed that regular omega-3 consumption helps melatonin do its job more effectively. While supplements can be helpful, they take time. Paul Montgomery, Ph.D., one of the study’s authors, notes that noticeable results often show up after six to eight weeks.
Resist the urge to splurge on heavy meals late in the evening. High-fat foods like pizza, fried chicken, or nachos put your digestive system into overdrive, disrupting your ability to sleep soundly. Instead, opt for something lighter. Shelby Harris recommends a small snack like a banana paired with almond or peanut butter. The protein and carbs work together to support a good night’s sleep without weighing you down.
In the Evening
When the sun sets, it’s time to say goodbye to screens. Phones, TVs, and computers all emit blue light, which tricks your brain into thinking it’s still daytime. This can keep you wired and wide awake long past bedtime. Robert Rosenberg, D.O., author of Sleep Soundly Every Night, Feel Fantastic Every Day, warns that the eyes associate blue light with daylight, making it harder for your body to wind down. Turning off electronics at least 90 minutes before bed is a simple way to signal your body that it’s time to rest.
Still feeling restless? Write it out. If your mind is racing with worries or to-do lists, grab a piece of paper and jot everything down. Then, put the note in a drawer and leave it there. Robert Rosenberg suggests that transferring worries onto paper helps calm the mind. Sometimes, that’s all it takes to create the mental space needed for a restful night.
Stick to a schedule. Going to bed at the same time every night might sound boring, but it’s a game-changer for your natural sleep cycle. Audrey Liu, M.D., from The Sleep Center at Mercy Medical Center, explains that a consistent bedtime helps you find your body’s rhythm. And once that rhythm kicks in, you’ll fall asleep faster and wake up feeling more refreshed.
Don’t let “bedtime procrastination” rob you of rest. It’s tempting to stay up late scrolling through social media or watching “just one more episode,” but those habits steal precious hours of sleep. Shelby Harris emphasizes the importance of making sleep a priority. Set a bedtime and stick to it. Sometimes, the best self-care is simply shutting your eyes.