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Not all adults can sleep like a baby.
Falling asleep in can be easier said than done. Trying to force ourselves to relax and drift off to sleep is not only likely to be inefficient, but also can be counterproductive. Instead, we recommend that you work with factors that promote your ability to sleep. For example, make sure you get outside during the light hours of the day, partake in physical activity, eat meals at regular times, have set calming routines for bedtime such as wearing warm socks to bed or taking a warm bath/shower in the evening and schedule time before bed for relaxing activities. To help your mind prepare for sleep, try listening to a sleep story that you enjoy at bedtime, and let your dreams carry you gently through the night.
Our recommendations for good sleep hygiene
One of the main recommendations from leading sleep scientists is to optimise your sleep hygiene to promote better sleep. Find our recommendations below.
Try to enjoy 30-60 minutes of physical exercise during daylight hours - be it a walk, biking, or a gym workout. However, avoid exercise right before bedtime, as some types of exercise in the evening may increase wakefulness.
No screens in bed
Make the bed a no-screen zone. Avoid watching TV or spending time on your phone at least 2 hours before you go to bed. Many scientists agree that you should not get too emotional or excited, which easily is caused by a movie or social media browsing.
Avoid caffeine and alcohol
Caffeine will keep you up at night and diminish your ability to sleep deeply. Alcohol is not a good sleep aid. You might still fall asleep, perhaps even faster than usual, but your sleep quality will be poor.
Find a relaxing routine
To relax, try reading, or listening to podcasts or music. Many scientists agree that audio stimulation is a great way to fall asleep. We recommend searching the Saga Sleep app to find your favourite story, sound or music to carry you to sleep.
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