Trouble sleeping? Beat insomnia and other sleep

problems with this easy timeline to a better night’s rest.

Do this now, sleep better tonight

There are many things you can do every morning, afternoon, and evening to greatly increase the chances that you’ll sleep deeper and longer at night. After talking to sleep experts about the best “sleep hygiene” practices, we put together the following easy daylong timeline. The more you can follow it, the better you’ll sleep tonight.

7 a.m. Wake up and open the shades

Expose yourself to bright light within 15 minutes of waking up. This stops the production of melatonin (a sleep-inducing hormone), and gets your body and brain going. Outdoor sunshine is best, but if that’s not possible, switch on a full-spectrum bulb.

7:05 a.m. Make your bed

Then clean up any of yesterday’s clothes that might have hit the bedroom floor. And while you’re at it, sweep all that junk off the nightstand and into drawers—books, mail, watches, loose change—because clutter makes it harder to relax. “You want as little in the bedroom as possible,” says Joyce Walsleben, PhD, an associate professor at New York University’s School of Medicine.

7:10 a.m. Do some exercise

Time-pressed? A five-minute stretch sequence may be all you need. For those in less of a rush, pencil in 30 minutes for a full stretching and strengthening routine or a walk around the neighborhood. This offers multiple benefits: It gets your formal exercise out of the way, it boosts mood and productivity, and it’ll help contribute to a feeling of tiredness this evening.

7:45 a.m. Eat a healthy breakfast

Focus on slow-burning energy foods high in complex carbohydrates and protein: eggs, oatmeal, whole-grain cereals, even peanut butter on wheat bread or a banana. Studies show that by starting the day with a healthy breakfast, you increase the chances of eating well and maintaining energy levels all day long. You’ll also reduce reliance on coffee. Though sensitivity to caffeine varies, three or more caffeinated beverages for most people seems to be a tipping point for many, making sleep trouble more likely.

12:30 p.m. Take a walk after lunch

Getting exercise in the sun can help keep your body’s circadian rhythms calibrated. You need about two hours of daily exposure to bright sunlight to keep your body in sync with nature. Your body needs sleep—but too much of a good thing could also be bad.

1 p.m. Pour your last cup of joe

And no more caffeinated soft drinks either. For many people, caffeine lingers in the system for longer than they realize. Even small amounts may keep you up late because it blocks a chemical in the brain called adenosine that helps us feel drowsy and fall asleep. The older you are, the more sensitive you become to caffeine because your liver becomes less effective at filtering it out of your system.

2 p.m. Consider a nap

This is the ideal time for a few reasons. Our bodies are programmed with a “biphasic sleep pattern,” which means they cycle through two periods of drowsiness per day, says sleep researcher James Maas, PhD. That biorhythm—not a big lunch—is the reason you get so tired in the early afternoon. If your life gives you enough flexibility to nap, just make sure you limit it to 20 minutes. This ensures you dip into only the two lightest sleep stages—enough to refresh you for the rest of the day but not enough to disrupt nighttime slumber.

5 p.m. Last call for exercise

If you haven’t exercised today, take a post- or pre-dinner walk or do a light workout. But wrap it up no later than 7 p.m. Exercising within three hours of bedtime can interfere with your sleep cycle for some people.

5:30 p.m. Take 15 to relax

Stress is awful for your sleep. We all need time to decompress after the efforts of the workday. So take 15 minutes and put on some quiet, joyous music, breathe deeply, try progressive muscle relaxation, or positive visualization, or whatever it takes to put the stress and frustrations of the day behind you.

6 p.m. Eat a light dinner

One filled with plenty of veggies. Heavy meals mess up your body cycles by drawing blood away to your digestive system, leaving you sleepy in the early afternoon—when you want to be alert and active. Also, be sure to avoid any food that gives you indigestion. People with chronic heartburn are much more susceptible to insomnia and other sleep disorders, research shows.

8 p.m. Dim the lights

In particular, turn off halogen and fluorescent lights throughout the house and flick on softer 45- to 60-watt lamps to promote the production of sleep-inducing melatonin.

9 p.m. Turn down the volume

Any noise louder than 60 decibels (the equivalent of a normal conversation) could keep you up. If you can’t quiet the traffic or the neighbors, mask the sounds with a continuous low hum from an air-conditioner, fan, or radio tuned between stations (you can also download white noise apps). Or turn on some light classical music—one study showed it can increase the length and depth of sleep by as much as 35 percent, Dr. Maas says. Just use an automatic shut-off, so the noise doesn’t rouse you later.

9:15 p.m. Take a hot bath

Numerous studies show that taking a bath at night could help you sleep better. A study published in the journal Sleep found that women with insomnia who took a hot bath 90 to 120 minutes before bedtime slept much better that night. The bath increased their core body temperature, which then dropped once they got out of the bath, readying them for sleep.

9:30 p.m. Adjust the thermostat

Experts say that 65 degrees is the ideal sleeping temperature. Anything warmer can spark neural activity and induce nightmares, while a colder setting will prevent your body from relaxing as it tries to protect your core temperature.

10 p.m. Off with the computer!

Make sure you turn off anything with a screen. Start prepping your body for the transition from awake to asleep by taking off your clothes (and putting on your jammies!). It’s time to prep your brain and body for bed. From to 10 to 10:30 p.m., relax, read, listen to music, write in your journal, do some yoga, or have a pleasant conversation with a loved one.

10:15 p.m. Have a cup of chamomile

This calming tea is known to help sleep. And while it’s better to have finished your day’s food intake three hours before bedtime, consider a small serving of walnuts, a glass of skim milk, or a banana as a final snack. Each one is a great natural source of tryptophan, a sleep-enhancing amino acid.

10:30 p.m. Start your final bathroom routine

Brush and floss, tend to your skin, nails, and hair, and give yourself a good look-over. Take plenty of time to tend to your personal needs. It’s relaxing, self-affirming, and just plain healthy. It’s also a daily ritual that triggers your mind to get ready for sleep. Studies showthat consistent nightly routines improve sleep.

11 p.m. Complete darkness

That means turning your digital alarm clock toward the wall and turning off your cell phone. They emit light that can keep your brain awake. Plus, if you wake up in the middle of the night, you won’t start watching the minutes go by, which just makes you more anxious and aroused. Now, off to dreamland.

Lesson Summary

Are you struggling with insomnia? Follow this easy daylong timeline to improve your sleep:

• 7 a.m.: Open the shades to expose yourself to bright light within 15 minutes of waking up.
• 7:05 a.m.: Make your bed and declutter the bedroom.
• 7:10 a.m.: Engage in exercise – even a short stretch session can be beneficial.
• 7:45 a.m.: Eat a healthy breakfast rich in complex carbohydrates and protein.
• 12:30 p.m.: Take a walk after lunch to maintain circadian rhythms.
• 1 p.m.: Avoid caffeinated beverages to prevent sleep disturbances.
• 2 p.m.: Consider a short 20-minute nap to refresh without disrupting nighttime sleep.
• 5 p.m.: Engage in light exercise, but avoid vigorous activity within three hours of bedtime.
• 5:30 p.m.: Set aside 15 minutes to relax and unwind to reduce stress.
• 6 p.m.: Have a light dinner filled with vegetables to avoid indigestion and maintain alertness.
• 8 p.m.: Dim the lights in preparation for sleep.
• 9 p.m.: Reduce noise levels and create a peaceful environment.
• 9:15 p.m.: Take a hot bath to promote better sleep.
• 9:30 p.m.: Adjust the thermostat to an ideal sleeping temperature of 65 degrees.
• 10 p.m.: Avoid screens to signal your body for rest.
• From 10 to 10:30 p.m.: Engage in relaxing activities to wind down.
• 10:15 p.m.: Sip chamomile tea and consider a light snack rich in tryptophan.
• 10:30 p.m.: Start your final bathroom routine to prepare for sleep.
• 11 p.m.: Ensure complete darkness by turning off electronics and digital clocks.