7 Simple Ways to Improve Your Sleep

Good sleep is a skill you can rebuild. Fix a consistent bedtime and wake time — even on weekends. Dim screens an hour before bed or use night mode; blue light delays melatonin. Keep the bedroom cool, dark and quiet, and reserve the bed for sleep. Cut caffeine after 2 pm and avoid heavy meals within two hours of bedtime. If your mind races, write tomorrow's task list on paper before lying down. A short wind-down ritual — warm shower, light reading, slow breathing — signals the brain to switch off. If snoring, gasping or unrefreshing sleep persists for weeks, get screened for sleep apnea.