We all know sleep is essential, but how often do we actually treat it like it is? Between busy schedules, late-night scrolling, and that tempting second cup of coffee in the afternoon, it’s easy to forget that sleep is one of the biggest factors in how we feel every day.
Getting consistent, quality sleep isn’t just about avoiding bags under your eyes; it’s key to good mental health, steady energy levels, and just feeling like a functioning human.
Most adults need anywhere from 7 to 8 hours of sleep per night, while kids and teens need a bit more, closer to 9 or 10 hours. If you’re not quite hitting those numbers (or if you are but still feel groggy), it might be time to fine-tune your sleep habits. Here are some practical tips that can help you sleep better, feel better, and actually enjoy the benefits of being well-rested.
1. Stick to a Regular Sleep Schedule
One of the best things you can do for better sleep is to go to bed and wake up every day at the same time—yes, even on weekends. It might sound rigid, but our brains thrive on rhythm and routine. When your sleep and wake times are all over the place, it confuses your internal clock and makes it harder to fall asleep or wake up refreshed.
If you can train your body to expect sleep at a particular time each night, falling asleep becomes much easier. Once your body gets used to the rhythm, you’ll notice that when you push past your usual bedtime, you’ll start struggling to keep your eyes open—your body’s way of telling you it’s ready to shut down.
2. Limit Naps (Even Though They’re Tempting)
Naps can be a lifesaver every now and then, but if you’re napping daily or taking long snoozes, it could be messing with your nighttime sleep. Avoid napping altogether if you’re struggling with falling asleep at night. Let that tiredness build up throughout the day so you’re ready to crash when bedtime hits.
If you really need a nap, keep it short (no more than 20 minutes) and aim for early afternoon, around 1 to 2 p.m. And if you feel like you’re always needing naps, take a closer look at your nighttime sleep and daily habits. Your body might be trying to tell you something.
This could also be a good time to talk with a therapist, especially if you’re having a hard time turning your brain off at night or suspect something deeper might be going on. Doing a sleep study to see if you have insomnia would help narrow down what’s keeping you from good sleep quicker.
3. Be Smart with Caffeine
Coffee lovers, listen up! Caffeine can linger in your system for hours. Even if you drink your last cup at 3:00 p.m., it could keep you up later that night. Try to cut off caffeine about 6 to 7 hours before you plan to sleep. That includes coffee, energy drinks, sodas, and even some teas. Using caffeine to fight off daytime tiredness can backfire and create a cycle of poor sleep and low energy.
4. Skip the Nightcaps (And the Nicotine)
It might feel like a glass of wine helps you fall asleep faster, and technically, it might—but it messes with the quality of your sleep. Alcohol can cause fragmented sleep, weird dreams, and more nighttime wakeups. Nicotine, like in cigarettes or vapes, is also a stimulant and can keep your brain more alert than you want it to be. If you aim for deep, restful sleep, it’s best to avoid both close to bedtime.
5. Ditch the Screens Before Bed
Screens are everywhere—phones, TVs, tablets, iPods, for those of us who know what that is—and the blue light these things give off can trick your brain into thinking it’s still daytime, even though you know it’s pitch black and close to midnight. That makes it harder for your body to wind down and produce melatonin (the sleep hormone). Try unplugging at least an hour before bed. Read a book, stretch, or just dim the lights and chill. Your brain will thank you.
6. Make Your Bedroom a Sleep Sanctuary
Your bedroom should be cool, calm, dark, and quiet. Think cave vibes. Try blackout curtains if you feel like the room is too bright or the light keeps waking you up. If random outside noises are messing with your sleep, a white noise machine or small fan can help block them out. Keep your bed comfy and the room clutter-free so it feels like a calm, restful space, not a storage closet or workspace.
7. Watch the Late-Night Meals and Workouts
Eating a big dinner right before lying down can mess with your digestion and make you uncomfortable when trying to sleep. The same goes for intense exercise too close to bedtime—it wakes your body up when you’re trying to calm it down. Try to give yourself at least a few hours between a big meal or workout and heading to bed. A light 15-20 minute walk after dinner can actually help with digestion and ease you into your nighttime routine.
8. Only Use Your Bed for Sleep
This might sound a bit strict, but it’s important: your bed should be for sleep (and sex), not work, watching TV, or eating snacks. If you use your bed for other stuff, your brain starts associating it with being alert and active, not restful. The goal is for your brain to see your bed and think, “Ah yes, time to wind down.”
9. Can’t Sleep? Get Up
If you’re lying in bed at night, tossing and turning, don’t just stay there getting frustrated. Get up and do something quiet and boring—like flipping through a dull book, tidying something small, or folding laundry. Once your eyes start feeling heavy again, head back to bed. The longer you lie there stewing, the more your body gets worked up instead of sleepy.
10. Try a Relaxing Wind-Down Routine
Creating a calming bedtime ritual can train your brain to recognize when it’s time to sleep. This could be something simple like taking a warm bath, doing light stretching, listening to soothing music, or using a relaxation technique like deep breathing or progressive muscle relaxation. It doesn’t have to be fancy—just something you stick with consistently.
Being mindful and consistent with these little routines can go a long way. This is also where a sleep journal comes in handy. Taking notes on what you did before bed and how well you slept can help you spot what works and what doesn’t.
If you’ve tried all of this and still struggle with sleep, look into CBT-I (Cognitive Behavioral Therapy for Insomnia). A therapist trained in this area can help you identify if something like anxiety, fear, or another underlying issue is getting in the way and work with you on strategies to improve your sleep long-term.
11. Keep a Sleep Diary
Speaking of a sleep diary, if you regularly struggle with sleep, it’s worth tracking. Jot down when you went to bed, how long it took to fall asleep, what you ate, drank, or did beforehand, and how you felt the next day. After a while, you’ll start noticing patterns and triggers, which makes it easier to make changes that actually work.
Getting better sleep isn’t about flipping a switch. It’s about building habits—little things that help your body do what it was made to do: rest, reset, and recharge. Start with a couple of changes, give it time, and see how your sleep (and your mood) starts to improve.
If this all sounds overwhelming and too much to take on, Evolve Counseling Fort Collins has knowledge in CBT, and Lindsey Phillips, LPC, and Ben Smith, LPC are there to help. Best yet, they can even help you from the comfort of your own home with telehealth. Don’t wait until you’re too exhausted to think straight before getting help with one of the most important parts of your day.