The irony isn’t lost on anyone who’s spent a night staring at the ceiling: babies sleep wonderfully. They drift off effortlessly, stay asleep for hours, and wake up refreshed. Adults, on the other hand, often struggle.

The difference isn’t age. It’s habits. Babies haven’t learned to drink coffee, scroll through social media at midnight, or take work stress to bed. Adults have. The good news is that these habits can be unlearned. The science is clear on what works. Here are ten evidence-backed strategies that can transform your sleep.

1. Establish a Consistent Schedule

Your body craves routine. Going to bed and waking up at the same time every day, including weekends, reinforces your natural sleep-wake cycle. This consistency trains your brain to release melatonin, the sleep hormone, at the right time each evening.

The wake-up time matters more than the bedtime. If you wake at the same time daily, your body will naturally adjust when it needs to sleep. Even if you’ve had a poor night, resist the urge to sleep in. That extra hour on Saturday can disrupt your rhythm for days.

2. Create a Relaxing Bedtime Ritual

The hour before bed should be sacred. A consistent wind-down routine signals to your body that sleep is approaching. This might include taking a warm bath, reading a physical book, gentle stretching, or practicing deep breathing exercises.

The warm bath works because it raises your body temperature slightly. The subsequent drop in temperature signals the body that it’s time to sleep. It’s a simple physiological cue that has been working for generations.

3. Power Down Electronic Devices

Blue light from screens suppresses melatonin production, making it harder to fall asleep. The solution isn’t just avoiding screens—it’s creating a technology-free buffer zone.

Put away your phone, tablet, laptop, and television at least 30 minutes before bed. If you use your phone as an alarm clock, consider buying a traditional alarm instead. The distance from your phone isn’t just about light—it’s about removing the temptation to check notifications during the night.

4. Optimize Your Bedroom Environment

Your bedroom should be a sleep sanctuary. Keep the room cool, ideally between 65 and 68 degrees Fahrenheit. Block out light using blackout curtains or an eye mask. Reduce noise with earplugs, a white noise machine, or heavy curtains that absorb sound.

Reserve the bedroom for sleep and intimacy only. Avoid working, eating, or watching television in bed. This strengthens the association between your bed and sleep, making it easier to fall asleep when you lie down.

5. Be Mindful of Food and Drink

What you consume in the evening directly affects your sleep quality. Finish heavy meals at least three hours before bedtime. A full stomach can cause discomfort and indigestion, making it difficult to settle into restful sleep.

Caffeine stays in your system for six to nine hours. If you’re sensitive to its effects, avoid it after lunch. Alcohol might help you fall asleep initially, but it disrupts sleep quality later in the night, often causing middle-of-the-night awakenings.

6. Avoid Late-Day Exercise

Physical activity is a powerful sleep aid—when timed correctly. Morning and midday exercise can help set your circadian rhythm and promote nighttime sleepiness.

However, vigorous exercise within two to four hours of bedtime can keep you awake. It raises your core body temperature and releases endorphins, both of which signal wakefulness. If evening is the only time you can exercise, consider gentler activities like stretching or yoga.

7. Get Morning Sunlight

Light exposure after waking helps reset your circadian rhythm. Even 10 to 15 minutes of outdoor sunlight in the morning can make falling asleep easier that night.

Your internal clock responds to light cues. Morning light tells your body it’s time to be awake, shifting your sleep-wake cycle earlier. If you can’t get outside, sit near a window with natural light.

8. Consider Natural Sleep Aids

Some natural remedies may support sleep without the side effects of prescription medications. Warm milk and chamomile tea have long been associated with better sleep. While the scientific evidence is modest, they’re safe and worth trying.

Melatonin supplements can also help, but consistency matters—choose the same brand each time, as supplements aren’t regulated by the FDA and dosages may vary between manufacturers.

9. Get Up If You Can’t Sleep

Lying in bed awake is counterproductive. If you haven’t fallen asleep after 20 minutes, get up and do something calming in dim light.

This breaks the association between your bed and wakefulness. Avoid checking the time—watching the clock increases anxiety and makes sleep even harder. Return to bed only when you feel drowsy.

10. Keep a Sleep Diary

Track your habits for at least two weeks: bedtime, wake time, caffeine and alcohol intake, exercise timing, and sleep quality. Look for patterns between your behaviors and your sleep quality.

Identifying factors that interfere with sleep is the first step to addressing them. Once you understand what works for you, you can build a personalized sleep routine that fits your life.

A Note on Sleep Trackers

Wearable sleep trackers and apps can provide useful insights, but they’re not always accurate. The best indicator of sleep quality is how you feel in the morning. If you wake feeling refreshed and alert, you’re likely getting enough restful sleep, regardless of what the device says.

Better sleep starts with better habits. Choose one or two changes from this list and try them for a week. The improvements compound. Over time, these small adjustments can transform restless nights into restorative rest.