Getting enough sleep can be difficult when you have homework, activities, friends, family responsibilities, and plenty of reasons to stay up late. You do not need to completely change your routine to start sleeping better, though.
Sometimes, a few small changes can make bedtime easier. Try these 20 ideas and see which ones work for you. You do not have to use all of them; start with one or two and build from there.
1. Keep a Regular Sleep Schedule
Try to go to bed and wake up around the same time each day. Keeping a consistent schedule can help your body know when it is time to sleep and when it is time to wake up. Try to keep your weekend schedule reasonably close to your weekday routine, too.
2. Cut Back on Afternoon Caffeine
Coffee, energy drinks, soda, tea, and chocolate can all contain caffeine. Since caffeine can remain in your system for hours, having it late in the day may make falling asleep harder. If you are having trouble sleeping, consider making your last caffeinated drink earlier in the afternoon.
3. Block Out Unwanted Light
A dark bedroom can make it easier to settle down for the night. If streetlights, electronics, or other sources of light are bothering you, try closing your curtains or using a comfortable sleep mask.
4. Reduce Noise
Noise from traffic, siblings, roommates, pets, or neighbors can make it harder to relax. Earplugs may help if they are comfortable for you. You can also try a fan or another quiet source of background noise to cover sounds that might interrupt you.
5. Try Calming Sounds
Some people sleep better with gentle background audio. Rain sounds, white noise, quiet music, or a sleep-focused podcast may help give your mind something calm to focus on. Keep the volume low and choose something that will not encourage you to stay awake.
6. Make Your Phone Less Distracting
Ideally, you want to spend less time on your phone before bed. If you are going to use it, turn on its built-in night or blue-light filter and silence unnecessary notifications. Better yet, set a time when you put the phone away for the night.
7. Get Regular Exercise
Being active during the day can support healthy sleep. Walking, biking, playing a sport, or working out all count. If intense exercise close to bedtime leaves you feeling energized rather than relaxed, move your workout to an earlier part of the day.
8. Be Careful With Supplements
You may hear people recommend supplements such as magnesium or other products for sleep. Be cautious about trying them on your own. Supplements are not automatically safe just because they are sold without a prescription; if you are considering one, talk with a parent, doctor, or other qualified health professional first.
9. Clear Your Mind Before Bed
Homework, conversations, and tomorrow’s responsibilities can keep your thoughts racing. Try writing down the things you need to remember before getting into bed. A quick “brain dump” can give you a place to put those thoughts so you do not have to keep replaying them.
10. Make Yourself Comfortable
Your sleeping environment should help you relax. A comfortable blanket, pillow, and room temperature can make a difference. If you like the feeling of a weighted blanket, make sure it is appropriate for you and does not make it difficult to move or breathe comfortably.
11. Try Slow Breathing
A few minutes of slow, controlled breathing can be a useful way to wind down. One technique is to breathe in slowly, pause briefly, and then make your exhale longer than your inhale. There is no need to force a particular pattern; the goal is simply to slow down and relax.
12. Nap Carefully
A short nap can be useful when you are tired. Try keeping naps to around 20 or 30 minutes and avoid taking them too late in the afternoon. Long or late naps may make it harder to fall asleep at night.
13. Have a Caffeine-Free Drink
A warm, caffeine-free drink can become part of a relaxing bedtime routine. Herbal teas are one option. Just remember that drinking a large amount of liquid right before bed could leave you waking up to use the bathroom.
14. Do Not Sacrifice Sleep to Study
Staying up all night to study may seem productive before a major test, but sleep is an important part of learning and memory. Give yourself enough time to study before bedtime so you can get the rest your brain needs. A good night’s sleep is generally a better plan than trying to learn everything at the last minute.
15. Stretch Before Bed
A few gentle stretches can help you transition from a busy day to a quieter evening. Focus on comfortable movements rather than an intense workout. Even five minutes can give you a reason to step away from homework and screens.
16. Drink Enough Water During the Day
Staying hydrated is important, but drinking a lot of water immediately before bed can lead to nighttime bathroom trips. Try to drink water regularly throughout the day instead of trying to catch up at bedtime.
17. Create a Familiar Bedtime Scent
Some people enjoy using a familiar, calming scent as part of their nighttime routine. If you like this idea, you might use a mild linen spray or another bedroom scent. Avoid anything that irritates your breathing or gives you a headache.
18. Keep Your Bed for Sleep
Try not to turn your bed into your homework desk, gaming station, and scrolling spot. When possible, use your bed mainly for sleeping. This can help create a stronger association between getting into bed and winding down.
19. Try a Gentle Foot Massage
If your feet feel tired after a long day, spend a few minutes massaging them before bed. You can do it yourself or use a tennis ball or massage ball if that feels comfortable. Think of it as a simple way to relax rather than a guaranteed sleep solution.
20. Keep Your Feet Warm
Cold feet can be uncomfortable when you are trying to fall asleep. If you find that your feet get chilly at night, try wearing a comfortable pair of socks. If you prefer sleeping without them, a warm blanket can work just as well.
Start With One or Two Entries & Go From There
You do not need to overhaul your entire bedtime routine tonight. Pick one or two ideas that seem realistic and give them a fair try for a few days.
Better sleep usually comes from consistent habits rather than one magic trick. Find what works for you, stick with it, and give your body time to adjust. For more guidance on healthy sleep habits, the Centers for Disease Control and Prevention recommends that teenagers get 8 to 10 hours of sleep each night.