Waking up tired is more than annoying — it wrecks your day. Most adults do best with 7–9 hours of sleep, but small habits make the difference. Here are simple, concrete steps you can try tonight that actually help.
Start with a stable schedule. Go to bed and wake up at the same time every day, even on weekends. Your body likes predictability; regular times help your internal clock and make falling asleep easier.
Tweak your bedroom. Keep it cool, dark, and quiet. Use blackout curtains or an eye mask, turn off bright LEDs, and consider a white-noise machine if noise wakes you. Reserve the bed for sleep and sex — no scrolling or work in bed.
Watch what and when you eat and drink. Avoid big meals and alcohol within two to three hours of bedtime. Cut caffeine after mid-afternoon — it can linger and disrupt deep sleep. If bloating or gas bothers you, lighter evening meals can help; see our article "Meteorism and Weight Gain: Understanding the Connection" for tips on managing bloating.
Move during the day, not right before bed. Regular exercise improves sleep quality, but finish vigorous workouts at least two hours before bedtime. Gentle stretching or breathing work right before bed can calm you down.
Some health problems and medicines make sleep worse. Acid reflux can wake you at night — if heartburn keeps you up, the "Nexium for Acid Reflux Relief" guide explains how to manage reflux and when medication helps. Antidepressants such as Wellbutrin (bupropion) can cause sleep changes for some people; our "Wellbutrin: Benefits, Side Effects, and What to Expect" article covers that.
Asthma and inhalers can interfere with sleep too. Nighttime breathing trouble or stimulant side effects from some inhalers may be why you toss and turn — check "Switching to Cheaper Ventolin Alternatives" for options and talk with your prescriber. Allergies are another common sleep thief; if congestion wakes you, read "Allergy Testing and Diagnosis" to learn about testing and treatments that improve sleep.
Also consider conditions like seizures or chronic pain that affect rest. If you have epilepsy or frequent nighttime symptoms, see a specialist — our "Seizures and Sports" post discusses how seizures interact with daily life and sleep safety.
If you try these changes for two weeks and still can’t sleep, or if you feel exhausted during the day, see a doctor. Persistent insomnia, loud snoring with gasping, or falling asleep unintentionally are red flags. Bring a short sleep diary — notes on sleep time, wake time, caffeine, and meds help your clinician find the cause faster.
Small tweaks add up. Pick one or two habits to change this week — a fixed wake time and no screens 30 minutes before bed are a good start. Want targeted info? Check our guides on reflux, antidepressants, asthma inhalers, allergies, and bloating for tips that relate directly to better sleep. Try changes for a couple of weeks and track how you feel.
In my latest blog post, I delve into the relationship between Methimazole, a common medication for hyperthyroidism, and sleep patterns. I found that some people experience sleep disturbances while on this medication, but don't worry, I've shared a few practical tips to help manage this. Incorporating relaxation techniques, maintaining a consistent sleep schedule, and making dietary adjustments are some ways to improve sleep quality. I also stressed the importance of discussing any side effects or concerns with your healthcare provider. Remember, a good night's rest is vital for optimal health and well-being.