Around a third of adults say they regularly wake up tired, according to a recent national health survey, and many reach for an extra coffee by mid-morning. Sleep specialists say small, consistent changes to daily routines can help most people sleep better without medication.
Sleep is not something you can switch on at bedtime. It is the result of everything you do from the moment you wake up.
Dr. Hanna Wieser, sleep specialist at Elmbridge University Hospital
Here are five habits experts most often recommend.
1. Wake up at the same time every day
A regular wake-up time, including at weekends, is the single most effective habit, specialists say. It keeps the body clock steady and makes it easier to feel sleepy at the right time in the evening.
2. Get daylight in the morning
Spending 15 to 30 minutes outside in the first hours after waking, even on a cloudy day, helps set the internal clock. A walk to work or a coffee on the balcony both count.
3. Watch caffeine and late meals
Caffeine can stay in the body for many hours. Experts suggest avoiding coffee, strong tea and energy drinks after early afternoon, and finishing large meals two to three hours before bed.
4. Create a calm last hour
Bright screens, work emails and intense conversations keep the brain alert. A quieter routine such as reading, a warm shower or light stretching signals that the day is ending. The bedroom itself should be dark, quiet and slightly cool.
5. Move during the day
Regular physical activity improves sleep quality, but hard workouts late at night can have the opposite effect for some people. Even a daily brisk walk helps.
When to see a doctor
Specialists stress that these habits help with ordinary poor sleep but are not a cure for sleep disorders. Loud snoring, pauses in breathing, persistent insomnia lasting several weeks, or severe daytime sleepiness should be discussed with a family doctor.
If you are doing everything right and still waking up exhausted, that is a signal worth taking seriously, not a personal failure.
Dr. Hanna Wieser, sleep specialist
Short naps of 20 minutes or less in the early afternoon are fine for most people, experts add, but longer or later naps can make it harder to fall asleep at night.
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