Do: Get Some Caffeine, but Not Too Much

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An incandescent light bulb gives off 90% of its energy as heat, not light. A compact fluorescent light (CFL) converts 85...
28/07/2026

An incandescent light bulb gives off 90% of its energy as heat, not light. A compact fluorescent light (CFL) converts 85% of its energy to light, and a light-emitting diode (LED) light is even better, putting out 90% of the energy it uses as light. Switching to a more efficient bulb will make for a cooler room and lower your energy bills too. If you do use incandescents, turn them off well before bedtime for a cooler room.

What you wear to bed can affect your body temperature. Stick with lightweight sleepwear in natural fibers. This means co...
28/07/2026

What you wear to bed can affect your body temperature. Stick with lightweight sleepwear in natural fibers. This means cotton or even -- believe it or not -- lightweight wool. Research shows that wearing cooler fabrics could help you fall asleep faster and stay asleep. If you find you're still too warm, sleep in only your underwear.

It can be expensive to run air conditioning, or you may not have it. Another option is to open windows and turn on a fan...
28/07/2026

It can be expensive to run air conditioning, or you may not have it. Another option is to open windows and turn on a fan near one to create a cross flow of air. But if it's too warm outside, in the mid-90s or higher, you'll need more than a fan to avoid heat illness.

One of the most obvious ways to sleep cooler is to lower your thermostat. But do you know the optimal temperature? Exper...
28/07/2026

One of the most obvious ways to sleep cooler is to lower your thermostat. But do you know the optimal temperature? Experts say 60-67 F will allow your body to keep a core temperature that's suitable for sleep. A room that's too muggy can also affect your rest, so aim for 40% to 60% humidity.

Sometimes sleeplessness is natural. A big event in your life -- good or bad -- may cause it. If this happens now and the...
28/07/2026

Sometimes sleeplessness is natural. A big event in your life -- good or bad -- may cause it. If this happens now and then, it may be nothing to worry about. If sleep problems start to change your general mood and work habits, it may be time to talk to your doctor. It's especially true if problems stick around for a month or more. Together, you can figure out why you're having trouble sleeping and what to do next.

Start to relax as bedtime approaches: no bright lights or stressful talks or activities. All of that can make it hard to...
28/07/2026

Start to relax as bedtime approaches: no bright lights or stressful talks or activities. All of that can make it hard to fall asleep. Try to keep your bedroom dark and quiet. And cool, too: 60-67 F is ideal.

Without proper sleep, your judgment goes down the tubes. Overworked brain cells can't put thoughts together or remember ...
28/07/2026

Without proper sleep, your judgment goes down the tubes. Overworked brain cells can't put thoughts together or remember basic information. Even your basic understanding of an event as it happens may be different. So keep your head together and wait. Things may be clearer after a good night's rest.

You want to drink enough fluids so that you don't wake up thirsty in the middle of the night, but not so much that you w...
28/07/2026

You want to drink enough fluids so that you don't wake up thirsty in the middle of the night, but not so much that you wake up because you need to p*e. And of course, avoid alcohol and caffeine close to bedtime.

Too much of any light after the sun goes down can mess up your sleep, but the "blue light" given off by your smartphone,...
28/07/2026

Too much of any light after the sun goes down can mess up your sleep, but the "blue light" given off by your smartphone, computer, or tablet is especially bad. Calm yourself before bed. Keep your bedroom dark and quiet, too.

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