5 Tips for Better Sleep

Getting a good night’s sleep is essential for both physical and mental health, but many people struggle to fall asleep or stay asleep. Occupational therapy often focuses on healthy routines and habits—also known as sleep hygiene—that can make a big difference in your rest and recovery. Here are five simple, evidence-based tips to help you improve your sleep:

1. Create a relaxing sleep environment
Your bedroom should be a calm, restful space. Keep it cool, quiet, and dark, and consider removing distractions like televisions or bright lights.

2. Avoid large meals, sugar, or caffeinated drinks before bed
Eating heavy or sugary foods late at night can make it harder for your body to wind down. Likewise, caffeine can stay in your system for hours and disrupt sleep.

3. Go to bed at the same time each night
Consistency is key. A regular bedtime helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

4. Get sun exposure during the day
Natural light during the day supports your circadian rhythm and can improve your ability to sleep at night. Aim for a few minutes of sunlight each morning or afternoon.

5. Avoid blue light before bed
Phones, tablets, and TVs emit blue light that can interfere with your brain’s sleep signals. Try limiting screen time at least an hour before bedtime, or use blue light filters if needed.

Improving sleep doesn’t have to be complicated—small, intentional changes in your daily habits can make a big impact. If sleep challenges persist, occupational therapy can provide personalized strategies to help you create healthier routines and feel more rested each day.

For more tips on healthy sleep habits, visit the CDC’s Sleep and Sleep Disorders page.