How to Improve Sleep
Learn how to improve sleep with our detailed step-by-step guide. Follow our easy instructions to get it done right.
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0 of 6 steps completedStep-by-Step Instructions
1 Step 1: Establish Consistent Sleep Schedule
Step 1: Establish Consistent Sleep Schedule
Go to bed and wake up at the same time every day, including weekends, to regulate your circadian rhythm.
Sleep Tracking Smart Watch
Monitor sleep patterns and quality
Wake-Up Light Alarm Clock
Sunrise simulation for natural waking
2 Step 2: Create Relaxing Bedtime Routine
Step 2: Create Relaxing Bedtime Routine
Wind down 30-60 minutes before bed with calming activities like reading, stretching, or meditation.
Sleep Hygiene Book
Guide to better sleep habits and routines
Weighted Blanket
Calming blanket for improved sleep quality (15-20 lbs)
3 Step 3: Optimize Sleep Environment
Step 3: Optimize Sleep Environment
Keep bedroom cool (60-67°F), dark, and quiet using blackout curtains, white noise, and comfortable bedding.
Blackout Curtains
Room-darkening curtains for better sleep
White Noise Machine
Sound masking for peaceful sleep environment
Memory Foam Pillow
Supportive pillow for comfortable sleep
4 Step 4: Limit Screen Time Before Bed
Step 4: Limit Screen Time Before Bed
Avoid phones, tablets, and computers 1-2 hours before sleep, or use blue light filters.
Blue Light Blocking Glasses
Glasses to reduce evening screen strain
5 Step 5: Watch Caffeine and Meal Timing
Step 5: Watch Caffeine and Meal Timing
Avoid caffeine after 2pm and large meals within 3 hours of bedtime.
Herbal Sleep Tea
Chamomile and valerian root blend for relaxation
6 Step 6: Exercise Regularly
Step 6: Exercise Regularly
Get 20-30 minutes of exercise daily, but finish workouts at least 3-4 hours before bedtime.
Sleep Supplement (Melatonin)
Natural sleep aid for occasional use