Morning and evening routine
A few small habits to start the day well and sleep better at night: a steady schedule, daylight, movement, screens off and tomorrow’s list.
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Time: about 20 minutes in the morning, 30 at night
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Morning · about 20 minutes
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The NIH suggests keeping weekday and weekend schedules within about an hour of each other.
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Light and dark have the biggest influence on your body clock, the NIH explains.
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Every bit of movement counts, says the WHO, which asks adults for 150–300 minutes of moderate activity a week.
During the day
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Caffeine’s effects can last up to 8 hours, the NIH says, and the EU food safety agency notes 100 mg close to bedtime can affect sleep.
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The NIH says adults should nap no more than 20 minutes, and less or earlier if you have trouble sleeping at night.
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Regular activity can help you sleep better, the NHS says.
Evening · about 30 minutes
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The NIH advises avoiding heavy meals within a few hours of bedtime, and alcohol before bed.
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In a 2018 sleep-lab study, people who spent 5 minutes on a to-do list fell asleep faster than people who listed what they’d done.
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The NHS suggests this, since light from screens can make it harder to fall asleep.
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A hot bath or relaxation before bed is one of the NIH’s healthy sleep habits.
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That’s the NIH’s advice; a dim night light is fine if you need one.
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That’s what experts recommend for adults, according to the NIH.
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The NHS advises not trying to force sleep.
A steady day
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Good to know
- A routine works when it’s small: three habits you keep beat ten you skip. Start with the ones that feel easiest.
- A steady schedule matters more than any single habit: going to bed and getting up at the same times helps your body know when it’s time to sleep, the NHS explains.
- If you work shifts, fit the routine to your hours: the idea stays the same, with light when you’re awake and darkness when you sleep.
Frequently asked questions
How many hours of sleep do adults need?
Experts recommend 7 to 9 hours a night for adults, according to the NIH. If you’ve been waking up tired for weeks despite enough time in bed, talk to your doctor.
When should I have my last coffee?
There’s no single cutoff, but caffeine’s effects can last up to 8 hours: if you go to bed at 11 p.m., early afternoon is a safer limit. The EU food safety agency notes that even 100 mg close to bedtime can affect sleep.
Why write a to-do list at night?
It gets tomorrow’s tasks out of your head. In a 2018 sleep-lab study, people who wrote a specific to-do list for 5 minutes fell asleep faster than people who wrote about tasks they had finished.
Next step
I’m not a doctor or a dietitian. This is an estimate, for information only. For decisions about your health, check with a professional.
- The checklistDigital detox in 7 days
- The checklistA 25-minute brain dump
- The checklistFull body, three days a week
Sources
- NIH NHLBI — Healthy sleep habits
- NIH NHLBI — How much sleep is enough?
- NHS — Fall asleep faster and sleep better (Every Mind Matters)
- NIH NIGMS — Circadian rhythms
- European Food Safety Authority (EFSA) — Caffeine
- World Health Organization — Guidelines on physical activity and sedentary behaviour (2020)
- Scullin et al. (2018), bedtime writing: to-do lists and falling asleep — J Exp Psychol Gen (PubMed)
If you’ve slept badly for weeks despite a good routine, or you’re always tired, talk to your doctor.