Level 3

Routine and timing

How your evening and your week are arranged. These matter more once the basics are in place.

Wind-down routineGive yourself 30–60 minutes of dim, quiet, low-effort time before bed. A few parts are tested; most of it is sensible rather than proven.
- Evidence: Weak
- Low effort
- Free
- Works: 1–2 weeks
Exercise timingRegular exercise helps sleep a little. Evening exercise is fine for most people; just finish hard sessions more than an hour before bed.
- Evidence: Some
- Medium effort
- Free
- Works: a few weeks
Evening mealsEat dinner 3–4 hours before bed if you can (at least 2–3), keep it moderate in size, and go easy on spice and fat if you get reflux. Most studies on food and sleep are small.
- Evidence: Weak
- Low effort
- Free
- Works: tonight
Hot shower or bathA warm bath or shower 1–2 hours before bed, at about 40–42.5 °C (104–108.5 °F), can help you fall asleep faster.
- Evidence: Some
- Low effort
- Free
- Works: tonight
SaunaMany regular sauna users say it helps them sleep, but no good trial has tested it. If you enjoy it, finish an hour or two before bed, drink water and skip the alcohol.
- Evidence: Weak
- Medium effort
- Medium cost
- Works: tonight
ChronotypeYour chronotype is how early or late your body clock runs. It's partly genetic and changes with age, but light can move it by an hour or two.
- Evidence: Some
- Low effort
- Free
- Works: 1–3 weeks
Social jet lagSocial jet lag is the gap between when you sleep on workdays and on days off. Shrink it by keeping your wake time steady and getting morning light.
- Evidence: Some
- Medium effort
- Free
- Works: 1–2 weeks
Jet lagJet lag is your body clock running on home time after you fly. Timed light, a shifted sleep schedule and, where allowed, melatonin can cut it short.
- Evidence: Some
- Medium effort
- Low cost
- Works: 2–7 days