Discover simple daily habits that can help naturally reset your body’s internal clock, so you wake up feeling rested and refreshed.
Getting enough sleep is essential for overall health and daily functioning. When sleep is lacking, it can become difficult to stay alert and perform everyday tasks. Many people struggle with daytime drowsiness and ongoing fatigue.
Excessive daytime sleepiness (EDS) affects up to one-third of adults in the United States. It can make it hard to stay awake, concentrate, and be productive throughout the day. In some situations—such as driving or operating machinery—it can even be dangerous.
Certain medical conditions, including sleep apnea and narcolepsy, may contribute to EDS. Medications and other health issues can also play a role in ongoing tiredness.
Improving sleep hygiene is a key strategy for managing EDS. Sleep hygiene includes the habits and routines that influence how well you sleep. From your morning behaviors to your nighttime routine, each step can affect your sleep quality.
Below are practical ways to take one small but powerful step: creating a consistent sleep schedule.
1. Use a timer to remind yourself to wind down before sleep
Our bodies thrive on consistency, which is why going to bed at roughly the same time each night is helpful. Most adults need at least seven hours of sleep, so you can work backward from your wake-up time to determine a good bedtime.
On especially busy days or evenings, it can be harder to relax and fall asleep. That’s why it helps to intentionally create a transition period before bed—one that signals to your brain and body that it’s time to slow down.
Try setting an alarm about an hour before bedtime as a cue to begin winding down. Stick to this routine as much as possible, even on weekends or while traveling.
2. Create a personal wind-down routine
Once your reminder goes off, make the most of that final hour before sleep. Focus on activities that encourage relaxation and signal that the day is ending.
Lower the lights, put away screens, and turn off the television. Bright lighting can be stimulating, and blue light from phones, tablets, and computers may disrupt sleep.
As bedtime approaches, your body naturally produces more melatonin—a hormone that helps regulate sleep. Blue light exposure can interfere with this process, making it harder to fall asleep.
Use this time for calming activities such as:
- reading
- journaling
- coloring
- knitting
- gentle stretching
- yoga
3. Prepare your bedroom for sleep
In addition to preparing your body, it helps to get your sleeping space ready as well.
Think of how relaxing it feels to climb into a neatly prepared hotel bed. While your setup doesn’t need to be perfect, creating a welcoming sleep environment can make a big difference.
Getting your bed ready might include:
- clearing clutter from the bed and nearby surfaces
- straightening sheets and blankets
- adjusting pillows for comfort
- folding back the corner of the covers to make getting into bed easier
- turning off overhead lights, closing blinds, and switching on a soft bedside light
- lowering the room temperature with air conditioning, a fan, or an open window
4. Minimize noise
Excess noise can make it difficult to relax and fall asleep. While you may not be able to control every sound, focus on what you can manage.
Before bed, silence your phone or enable “do not disturb” mode so notifications don’t interrupt you. If you live in a noisy area, a white-noise machine or earplugs may help mask disruptive sounds.
If you enjoy listening to music or podcasts, keep the volume low in the evening. This can be a soothing alternative to watching TV.
5. Wake up at the same time every day
Just as a consistent bedtime matters, waking up at the same time each morning is equally important. Try to keep your alarm set for the same time—even on weekends and holidays.
As your routine becomes more consistent, you may notice that you begin waking up naturally around the same time. That’s often a sign you’re getting sufficient, high-quality sleep.
Once you’re up, make your bed so it’s ready for the next night’s wind-down routine.
6. Practice mindfulness techniques
Mindfulness can be a helpful tool for quieting the mind before sleep. It’s common for worries or mental to-do lists to surface when you lie down. Mindfulness helps anchor your attention in the present moment, allowing both your mind and body to relax.
You can practice mindfulness before getting into bed or once you’re already lying down. If falling asleep feels difficult, step out of bed and try these techniques in a calm, dim space until you feel sleepy again.
Options include:
- Guided meditation: Listen to a calming audio recording
- Box breathing: Inhale through your nose for 4 counts, hold for 4, exhale through your mouth for 4, hold for 4, and repeat
- Visualization: Imagine a peaceful place and focus on the sights, sounds, smells, and sensations
- Body scan: Slowly move your attention from your toes upward, noticing tension and consciously releasing it
The takeaway
Excessive daytime sleepiness can have many causes and often leads to ongoing fatigue that affects mood, focus, and daily performance. Improving sleep hygiene is one of the most effective ways to manage or prevent it.
Simple changes—such as keeping a regular sleep and wake schedule, allowing time to unwind before bed, and adjusting room temperature and lighting—can significantly improve sleep quality.
If excessive daytime sleepiness continues despite maintaining a consistent sleep routine, consider speaking with a healthcare professional.
