JustSleepBetter

Evidence-Based Sleep Tips

Practical strategies backed by peer-reviewed research, organized by when to implement them throughout your day.

Where to Start

Don't try everything at once. Focus on high-impact changes first.

Start Here

The most impactful changes with the best research support

  • Consistent wake time (even weekends)
  • Morning light exposure
  • Caffeine cutoff by 2pm
  • Cool, dark bedroom
  • No screens 1hr before bed

Level Up

Once basics are solid, add these for further improvement

  • Wind-down routine
  • Warm bath before bed
  • Dim evening lights
  • Regular exercise
  • Limit alcohol

Fine Tuning

Advanced optimizations for sleep enthusiasts

  • Sleep tracking
  • Afternoon light exposure
  • Strategic napping
  • Meal timing optimization
  • Stress management practices

Your Daily Sleep Timeline

Click each time period to see detailed recommendations with research citations.

Morning

6am - 12pm

Get Bright Light Within 30 Minutes

High Impact

Expose yourself to natural sunlight or a 10,000 lux light box for 15-30 minutes. This resets your circadian rhythm and boosts alertness.

Quick tip: Go outside for a short walk or have coffee by a sunny window.

Journal of Clinical Sleep Medicine: Morning light exposure advances circadian phase and improves alertness, mood, and sleep quality.

Wake at the Same Time Daily

High Impact

Even on weekends, keep your wake time within 30 minutes of your weekday schedule. This is more important than bedtime consistency.

Quick tip: Set one alarm for the same time every day, including weekends.

Scientific Reports: Irregular sleep schedules are associated with poorer academic performance, delayed circadian phase, and metabolic abnormalities.

Exercise if Possible

Medium Impact

Morning exercise can improve deep sleep and help regulate your circadian rhythm. Even 20 minutes helps.

Quick tip: A brisk walk, yoga session, or gym workout all work well.

Advances in Preventive Medicine: Regular exercise significantly improves sleep quality, reduces sleep onset latency, and increases sleep duration.

Bedroom Environment Checklist

Optimize your sleep environment. Check off items as you complete them.

0 of 8 complete

Quick Reference

Do This

  • Wake at the same time daily
  • Get morning sunlight
  • Exercise regularly (but not late)
  • Keep bedroom cool, dark, quiet
  • Wind down before bed
  • Use bed only for sleep

XAvoid This

  • Caffeine after 2pm
  • Alcohol within 3 hours of bed
  • Screens 1 hour before bed
  • Large meals late at night
  • Naps after 3pm or longer than 30min
  • Irregular sleep schedule

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