Sleep is essential for overall health, but falling asleep isn’t always as easy as it should be. As adults, the stresses of life often make it harder to get the rest we need. If you’ve been struggling to sleep through the night, creating a bedtime routine might be just the solution. These 15 habits will help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

1. Prepare for Tomorrow

Organize Your Morning
Eliminate stress by prepping for the next day before bed. Lay out your clothes, prepare your lunch, and set your keys where you’ll find them. By tackling these small tasks, you’ll feel less rushed in the morning.

Make a To-Do List for Tomorrow
Writing a to-do list can clear your mind of worries. A 2018 sleep study found that participants who wrote down their tasks for the next day fell asleep quicker than those who didn’t. Just be sure to keep it specific and simple.

Set an Alarm
Setting your alarm every night at the same time helps regulate your sleep schedule. It teaches your brain when it’s time to sleep and wake, creating a natural sleep rhythm.

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2. Relax Your Body

Take a Warm Bath
A warm bath an hour before bed helps improve both the speed and quality of sleep. Add bath salts or essential oils for extra relaxation.

Drink Some Tea
Chamomile, lavender, and valerian tea are known for their sleep-promoting properties. Drinking a warm cup 1-2 hours before bed can help your body unwind.

Eat a Healthy Snack
Choose a light, healthy snack to prevent hunger from waking you up in the middle of the night. Avoid caffeine, alcohol, and sugar as they can disrupt your sleep cycle.

Brush Your Teeth
Brushing your teeth is more than a dental hygiene routine—it’s a calming ritual before bed. Use the time to relax and let go of the day’s stresses.

Stretch
Gentle stretching or yoga can relieve physical tension and help you unwind. A 2016 study showed that meditative movement is linked to improved sleep quality.

3. Calm Your Mind

Read a Book
Pick up a book (yes, one made of paper!) to shift your focus away from screens. Reading can help you relax and signal to your brain that it’s time to wind down.

Try Aromatherapy
Lavender essential oil is widely known for its calming effects. Add a few drops to your diffuser or apply it to your temples to create a relaxing atmosphere.

Meditate
Mindfulness meditation has been shown to reduce stress, which is often a barrier to sleep. Guided or focused meditation can also help ease your mind and prepare you for a peaceful night.

Listen to Calming Music
Create a playlist of soothing tunes that help you relax. Studies show that calming music can improve sleep quality, so choose what helps you feel the most at ease.

Have Sex
Research suggests that sex before bed may help reduce stress and improve sleep quality. A 2016 study found that sexual activity can promote better rest, especially for women with insomnia.

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4. Give Your Eyes a Break

Turn Off Screens
Blue light from phones, tablets, and computers can interfere with your natural sleep cycle. Avoid screen time at least an hour before bed to let your body produce the melatonin needed for sleep.

Dim the Lights
Too much light exposure at night can throw off your circadian rhythm. Try dimming the lights about an hour before bed to help your body recognize it’s time to wind down.