Sleep might be one of the most overlooked aspects to a healthy lifestyle, especially if you’re chronically busy or have children or other loved ones to take care of. But if you’ve ever prided yourself on hitting the mattress early enough to get in that proverbial eight hours only to find you still wake up feeling exhausted, it’s possible things you do right before bed and throughout the day could be making a fully restful night more difficult.

According to the Centers for Disease Control, about one in three adults don’t get the sleep they require and a study released in 2022 found that nearly half of Americans were, in some way, sleep deprived. And that can affect more than simply feeling drowsy in the morning or unprepared to face the next day. Better sleep (or lack of quality sleep) has been linked to a range of long-term health issues from heart health and strokes to dementia.

But because sleep is, often quite literally, the last thing we think about when it comes to our daily routine, it can be difficult to prioritize preparing your mind and body for it throughout the day. We asked sleep experts and nutritionists to weigh in on the habits that can lead to a better night’s sleep. Here’s what they said:

Just like you may fill your calendar with all of your important daytime appointments, it’s a good idea to block out consistent and sufficient time for sleep, according to Dr. Joseph Dzierzewski, Senior Vice President, Research and Scientific Affairs at the National Sleep Foundation, who said to “prioritize sleep” and “put it at the top of your ‘health to-do list.’”

“Sleep isn’t a luxury — it’s a biological necessity. If you’re serious about your health, sleep deserves a front-row seat. Most adults need seven to nine hours of sleep a night. That’s not just a recommendation, it’s science.” Dr. Dzierzewski recommends keeping your sleep schedule consistent and to “protect your sleep window like you would a doctor’s appointment.” And, yes, that means seven days a week. “Going to bed and waking up at about the same time every day — even weekends — helps regulate your internal clock and boosts sleep quality.”

“Don’t overeat at dinner,” said Dr. Jordan S. Weiner, a sleep apnea specialist and clinical assistant professor at University of Arizona College of Medicine, Phoenix. “If possible, make dinner a smaller meal and eat more during the earlier part of the day.”

“Heavy or late-night meals force your digestive system to stay active when your brain wants to shut down,” explained Dr. Leah Kaylor, a clinical psychologist and sleep expert for the Federal Bureau of Investigation and author of If Sleep Were a Drug. “Try to finish dinner at least two to three hours before bed.”

“We’re less insulin-sensitive at night, so sugary snacks or desserts can spike blood sugar and lead to restless sleep or nighttime awakenings,” Valerie Warner, a registered dietitian and fitness coach, said. “Opt for balanced evening snacks with protein and complex carbs if you’re hungry before bed.”

Carrie Lupoli, a certified nutritionist and behavior specialist and founder of Disruptive Nutrition suggested “a small, balanced snack that includes protein, fat, and carbs (like Greek yogurt with berries, or apple slices with almond butter and a hard-boiled egg) can prevent those 3 a.m. wakeups and support more restorative sleep.” Dr. Kaylor agreed, suggesting “a banana with peanut butter or oatmeal with milk.”

You may have tried the old standby of warm milk to help you get to sleep, but nutrition expert Warner also suggests tart cherry juice. “Tart cherries contain natural melatonin and tryptophan, both shown to improve sleep duration and quality. A small glass (four ounces) of tart cherry juice (1.5 ounces concentrate) about an hour before bed can gently boost your body’s natural sleep hormones.”

But how you eat throughout the day, not just before bedtime, is important, too. “I call it ‘sleep on a plate’ because what you eat throughout the day can make or break your energy level and your ability to sleep well,” said Lupoli. “When your blood sugar is balanced, your body can focus on recovery instead of trying to stabilize itself overnight.”

“Magnesium supports the parasympathetic (rest and digest) nervous system and helps reduce muscle tension,” Warner offered. “Foods like leafy greens, pumpkin seeds, almonds or a magnesium glycinate supplement can naturally support relaxation and sleep quality.”

“Maintaining adequate hydration is essential for a restful night’s sleep,” said Jennifer Pallian, a registered dietitian and founder of the recipe website Foodess. “A 2025 study examining hydration and sleep found that mild dehydration caused participants to sleep longer — about 7.5 hours compared to 6.4 to 6.9 hours when hydrated — but they also felt more fatigued. This suggests that the extra sleep may result from exhaustion rather than true rest. [...] In short, while dehydration might increase sleep duration, proper hydration is what truly helps you rest well.”

But don’t think you can just chug your water bottle right before bed. “Sleep can also be disrupted by nocturia, a condition in which individuals wake during the night to urinate. This affects many adults and becomes more common with age, yet it is often overlooked or dismissed as a normal part of aging,” Pallian explained. “Nocturia interrupts deep, restorative sleep, which can contribute to memory problems, reduced concentration and higher risks of cardiovascular disease, anxiety and diabetes.” Pallian suggested that “tapering off fluids by 7 p.m. [...] can help reduce nighttime awakenings and improve sleep quality.”

“The number one offender for sleep disturbances we see these days is nighttime screen use,” said Dr. Hamid Djalilian, Director of Otology and Neurotology at the University of California, Irvine and chief medical advisor at the NeuroMed Tinnitus Clinic. “The blue light from the screen disrupts melatonin production and the constant stream of stimulating content causes brain arousal. You must find a way to put screens away at night.”

Dr. Kaylor suggests, “Set your phone aside an hour before bed, or switch to ‘audio only’ activities like calming music, audiobooks or guided relaxation.”

“Incorporate regular exercise into your daily routine, but complete your exercise before your evening meal,” Dr. Weiner advised. Additionally, try to limit any potentially energizing activity in the evenings. “Begin your wind down process a few hours before sleep. This is a good time for mindful meditation or deep breathing exercises to slow the heart and respiratory rate. Whatever you choose to do during this time, it needs to be calming rather than exciting.”

If you’re looking for help with that meditative practice, Dr. Craig Harris Richard, a professor of physiology at Shenandoah University School of Pharmacy and ASMR researcher said to give “ASMR-style podcasts” a try. Dr. Richard’s research suggests doing so can support the release of the soothing neurohormone oxytocin. “These types of podcasts are primarily free and can be easily found by searching Spotify, Apple Podcasts or any podcast platform using the terms ‘sleep,’ ‘relax’ or ‘relaxation.’ Sample the search results like an audio buffet until you find the one that is most relaxing to you.”

If your brain isn’t cooperating with the whole calming down thing, Dr. Kaylor’s tip is to “try cognitive shuffling” a sort of free-association game. “When you can’t fall asleep because your mind won’t stop racing, mentally list random, unrelated objects — like ‘apple, window, shoe, river.’ This gentle mental distraction prevents rumination and mimics the brain’s natural transition into dreamlike thought, making it easier to drift off.”

“Make sure you’re going to be cool during the night,” Dr. Weiner said. “This involves setting the appropriate temperature on your thermostat which may be significantly cooler than what you are accustomed to. If you do have a programmable thermostat, you may wish to have the thermostat cool the room significantly an hour or two after you go to bed. There are also mattress toppers or special mattresses that can be set to cool during the night to perform this function as well.”

“A cool bedroom — around 65 degrees Fahrenheit — is ideal,” Dr. Kaylor advised. “If that’s not possible, take a warm shower about an hour before bed; as you cool down afterward, your brain gets the signal that it’s time to rest.”

This one is sure to be controversial with dog and cat owners who like to snuggle, but sharing a room or bed with your pet could be getting in the way of a good night’s sleep. “Pets should not be allowed in the bedroom at all if they wake up their owners or disturb their sleep,” Dr. Weiner said. “Your pets make sure that they get plenty of sleep when they need it and you need to do the same.”

“Insomnia-related disorders are largely behavioral, with up to 80 percent of people with insomnia responding well to behavioral interventions,” Dr. Djalilian advised. “Don’t get caught up in taking pills for sleep. Start with a sleep coach instead, it will make a huge difference.”