Getting good sleep is important for your health, but it’s not always easy. Akinbolaji Akingbola, MD, a specialist in internal medicine and sleep medicine with University of Minnesota Physicians (M Physicians), shares some helpful tips to build better sleep habits.
Stick to a routine — but don’t stress about it.
Having a regular bedtime routine can help your body know when it’s time to sleep. However, it’s important not to get too fixated on every little detail. “I try to emphasize to patients that a sleep routine should be a helpful guide — something that makes it easier to fall asleep. But if it becomes the main focus or something they become overly fixated on, we risk creating anxiety around bedtime,” explains Dr. Akingbola. “The goal is to follow general, consistent principles without putting too much pressure on the routine itself.”
Keep a consistent schedule
Try to go to bed and wake up around the same time every day, even on weekends. If your sleep schedule changes a lot between weekdays and weekends, it can make it harder to fall asleep when the work week starts again. “Consistency with your sleep routine is really important,” he adds.
Impacts of diet, exercise and daily habits on sleep
Everything we do from the moment we wake up helps prepare us for sleep. Regular physical activity, especially earlier in the day, can make it easier to fall asleep at night. When it comes to diet, Dr. Akingbola explains that it’s less about a specific plan and more about avoiding things that disrupt sleep, like heavy meals, excess fluids or foods that trigger heartburn.
Wind down before bed
Create a calm environment in the evening. “If you’re in school or working, I wouldn’t recommend doing those tasks right up until bedtime. It’s helpful to stop at least an hour before bed to give your mind time to shift away from work or study. Doing something relaxing during that time can make it much easier to fall asleep,” he says. This might mean turning off screens an hour before bed, keeping the bedroom quiet, cool and dark or doing something relaxing like reading or stretching.
“Trying to improve sleep can feel like holding on to water. The more you grasp, the more it slips away. Rather than fixating on perfect sleep, focus on general principles and find what works for you. Reducing anxiety around sleep is often the most helpful approach,” says Dr. Akingbola.
If you find yourself experiencing consistent struggles falling asleep or staying asleep, it may be helpful to speak with your doctor about what may be causing the struggles and how to address them.
Good sleep isn’t just about how many hours you get. It’s also about having a routine that supports your rest and helps you feel your best.