Sleep fundamentals
Daytime and evening habits that help you fall asleep.
A few simple habits, during the day and in the evening, help your body find sleep. Here are the pointers shared by sleep specialists.
During the day
- Get natural light early in the morning: it sets your internal clock and supports alertness through the day.
- Move regularly, ideally in the morning or during the day. Avoid intense exercise in the 3 to 4 hours before bed.
- Limit coffee, tea, cola and energy drinks from early afternoon onwards: their stimulating effects last several hours.
- If you feel the need, a short 5 to 20 minute nap in the early afternoon can help, without cutting into the night.
Winding down for bed
- Put screens down at least an hour before bed: their light delays falling asleep.
- Dim the lights in the evening to help your body sense that night is approaching.
- Keep a calm, regular routine in the evening, like reading or listening to soft music. It helps your body understand it's time to sleep.
- Avoid very heavy meals and alcohol in the evening, which fragment sleep.
The bedroom
- Keep the bedroom cool, around 18 to 19 °C.
- Aim for darkness and quiet: blackout curtains, earplugs if needed.
- Avoid a visible clock: checking the time at night keeps you awake.
- As much as possible, keep the bed for sleep, so your body associates it with rest.
Frequently asked questions
How can you make it easier to fall asleep at night?
Put screens away at least an hour before bed, dim the lights and keep a calm, regular routine. These cues help your body understand it is time to sleep.
What temperature is best for sleep?
A cool bedroom, around 18 to 19 °C, helps sleep. Aim for darkness and quiet too: blackout curtains and earplugs if needed.
When should you stop drinking coffee?
It is better to limit coffee, tea, cola and energy drinks from early afternoon: their stimulant effects last several hours and can delay falling asleep.