Nighttime Reset: Create a Sleep Routine That Boosts Health, Mood, and Focus

Getting consistently good sleep is as crucial to health and productivity as eating well and exercising. This guide explains why most adults need seven to nine hours each night, how sleep quality matters (not just quantity), and when segmented sleep might work for you. Learn how to optimize your sleep environment—mattress choice, room temperature, lighting, and clutter—and build a calming bedtime routine with clear do’s and don’ts (stop electronics two hours before bed, avoid late caffeine and alcohol, cool the room, limit late meals). If you wake during the night, try breathing exercises, brief journaling, or a low-stimulation activity rather than checking your phone. For persistent insomnia or symptoms of sleep disorders, the guide outlines lifestyle fixes (more daytime sunlight, regular exercise, consistent schedules) and when to seek medical evaluation, including a sleep study.