Sleep Better Tonight: 9 Ways to Fix Your Sleep-Wake Cycle

As adults, we often become overwhelmed by daily burdens—work, parenting, and bills—which can make restful sleep feel out of reach. Disturbingly, the CDC reports that one-third of adults fail to get adequate rest, increasing the risk of chronic fatigue, mood disturbances, and significant health issues such as heart disease and diabetes. To improve sleep quality, avoid scrolling on devices before bed, as blue light inhibits melatonin production. Transform your bedroom into a calming sanctuary by using it exclusively for sleep and intimacy; this trains your brain to associate it with rest. Maintain a consistent waking and sleeping schedule year-round, while steering clear of caffeine or alcohol late in the day. Incorporate physical activity at optimal times, utilize zeitgebers like light exposure to regulate your rhythm, and avoid social jet lag by sticking close to your weekday routine on weekends. Establish a calming wind-down ritual to signal it's time for sleep, and consult a sleep specialist if problems persist. Prioritize consistent habits throughout the day for healthier sleep patterns.