Last updated: November 2026
Most adults need at least 7 hours of sleep a night, according to the CDC, yet about a third regularly get less. The good news: small, free changes often make the biggest difference. Here are 12 easy ways to improve your sleep, starting tonight.
How much sleep do you actually need?
The CDC and the American Academy of Sleep Medicine recommend 7 or more hours a night for adults 18 to 60. Teens need 8 to 10, and school-age children 9 to 12. If you regularly need an alarm to drag yourself out of bed, nod off in quiet moments, or rely on caffeine to get through the afternoon, you’re probably short.
1 to 4: Fix your schedule and your bedroom
- Keep the same wake-up time every day, including weekends. A consistent wake time anchors your body clock more than a consistent bedtime does.
- Make the room cool, dark and quiet. Most people sleep best in a cool room; blackout curtains, an eye mask or a fan for white noise all help.
- Get morning daylight. Ten to thirty minutes outside soon after waking helps set your internal clock.
- Use the bed only for sleep (and sex). Working or scrolling in bed teaches your brain that bed is a place to be awake.
5 to 8: Watch what goes in
- Cut caffeine after lunch. Caffeine can stay in your system for many hours, so an afternoon coffee can still affect sleep at bedtime.
- Go easy on alcohol. It can make you drowsy, but it fragments sleep later in the night.
- Avoid big, late meals and spicy food close to bedtime, especially if you get heartburn.
- Limit fluids in the last hour or two to cut down on bathroom trips.
9 to 12: Wind down
- Put screens away 30 to 60 minutes before bed, or at least turn on night mode. The content is often more stimulating than the light.
- Build a short routine: a warm shower, reading a paper book, stretching or a breathing exercise.
- Don’t lie there frustrated. If you can’t fall asleep in about 20 minutes, get up, do something calm in dim light, and go back when you feel sleepy.
- Write tomorrow’s to-do list before bed so your brain doesn’t rehearse it at 2am.
What about sleep supplements?
Melatonin can help with jet lag and shifting your sleep schedule, but the American Academy of Sleep Medicine doesn’t recommend it for chronic insomnia, and supplement labels aren’t always accurate. Other popular ingredients, like magnesium, L-theanine and tart cherry, have limited evidence. If you try a supplement, choose a low dose, use it short-term and check with your pharmacist about interactions.
When to see a doctor
Talk to your doctor if poor sleep lasts more than a few weeks, or if you snore loudly, gasp or stop breathing at night, or feel very sleepy during the day. These can be signs of sleep apnea or another treatable condition. For long-term insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the recommended first treatment.
FAQ
What is the fastest way to improve sleep?
Keep a consistent wake-up time, get morning daylight, and cut caffeine after lunch. These three changes help most people within a week or two.
Is 6 hours of sleep enough?
For most adults, no. The CDC recommends at least 7 hours a night.
Does melatonin help you sleep?
It helps some people fall asleep a little faster and is useful for jet lag, but it isn’t recommended for long-term insomnia.
Related reading
Sources: CDC sleep recommendations; American Academy of Sleep Medicine clinical guidance on insomnia.
Health note: This article is for general information and isn’t medical advice. Talk to your doctor about symptoms that are new, severe or getting worse.
