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You’re Sleeping Wrong: 5 Habits That Actually Help You Rest

January 03, 2026

You know the basics: get eight hours, avoid caffeine, turn off your phone early.

But good sleep isn’t just about the rules everyone knows — it’s about the small, often-missed habits that make those hours actually restorative.

That’s why we asked Ari Namon, MD, an otolaryngologist-head and neck surgeon at Charlotte Hungerford Hospital,  for a few tips to help you get the rest you’ve been craving.

1. Set a real bedtime — and stick to it

You might think going to bed “around 11” counts as routine, but your body disagrees. Inconsistent bedtimes can throw off your internal clock, making it harder to fall asleep and wake up naturally.

“Going to bed and waking up at consistent times — yes, even on weekends — helps regulate your circadian rhythm,” says Dr. Namon. “That rhythm controls when you feel tired and when you feel alert.”

The fix? Choose a bedtime that’s realistic most nights, and aim to get up within an hour of the same time each morning. Your sleep cycle will thank you for it.

> Related: Can These 3 Supplements Really Improve Your Sleep? 

2. Keep your bedroom cool

If you’ve ever tossed and turned on a warm night, you know how much temperature can affect sleep quality. But it’s not just comfort — it’s biology.

“Our body temperature naturally drops when we sleep, so keeping the room cool can help trigger that process,” says Dr. Namon.

The ideal range? Somewhere between 60 and 67 degrees. Pair that with breathable bedding and lightweight pajamas, and you’ll be more likely to fall — and stay — asleep.

> Related: What Is the Best Temperature to Sleep In?

3. Watch your caffeine

That mid-afternoon latte might be doing more harm than good. Even if you fall asleep easily, caffeine can quietly sabotage sleep quality.

“Caffeine stays in your system for up to six hours or more,” says Dr. Namon. “That means your 3 p.m. coffee could still be affecting you at 9 p.m.”

Try cutting off caffeine by early afternoon, or switch to herbal tea or decaf options later in the day. You’ll likely notice an easier time winding down — and fewer restless nights. Not only is it one of the simplest sleep habits to adjust to, but it’s also one of the most effective.

> Related: 6 Benefits of Caffeine (and How Much Is Too Much?)

4. Create a routine

Struggling to fall asleep after getting bombarded with late night emails? A consistent pre-sleep ritual might be the key.

“Doing the same relaxing activities every night helps signal your brain to transition from wakefulness to sleep,” says Dr. Namon.

Think of it as a bedtime cue — dim the lights, stretch, read a few pages of a book or listen to calm music. The key is repetition, not perfection.

> Related: 7 Healthy Habits That Take Less Than 60 Seconds

5. Stop treating your phone like a nightlight

Blue light from phones, tablets and TVs suppresses melatonin — the hormone that helps you fall asleep. But that’s not the only problem.

“The content you’re consuming matters too,” says Dr. Namon. “Checking the news or scrolling social media can increase alertness and stress right before bed.”

Try putting your devices away at least 30 minutes before bedtime, or switch to night mode to reduce blue light exposure. If you use your phone as an alarm, keep it across the room — you’ll sleep better and you’ll wake up faster.

6. Don’t ignore what you eat before bed

Late-night snacking can make or break your sleep quality. Heavy meals, spicy foods or sugar close to bedtime can trigger indigestion or cause your blood sugar to spike — and then crash — overnight.

“Try to finish eating two to three hours before bed,” says Dr. Namon. “And if you’re hungry later on, choose something light and protein-rich, like Greek yogurt or a handful of nuts.”

That small change helps your digestive system rest, too.

> Related: Are Late Night Meals and Snacks Bad for Your Health? 

7. Let sunlight in every morning

It might sound counterintuitive, but better sleep starts with better mornings. Getting sunlight soon after waking helps reset your internal clock and improve melatonin production later in the day.

“Natural light exposure early in the morning reinforces your circadian rhythm,” says Dr. Namon. “It helps your body understand when it’s time to be awake and when it’s time to rest.”

Try stepping outside for 10 to 15 minutes after waking, even if it’s cloudy. Pair that with movement, like a short walk or stretch, to energize your day from the start.

“At the end of the day, you don’t need a total lifestyle overhaul to sleep better – just a few consistent habits. Quality sleep starts long before your head hits the pillow,” says Dr. Namon.