Don’t stay up late without these smart strategies. (Getty)
My parents, God bless them, were not strict bedtime adherents. When I was 10 years old, I would fall asleep with Nick by his side most nights, past 11 p.m. I learned the hard way in high school what staying up late can do to the body, and by the time I was in college, I was spending an insane amount of time managing schoolwork, a part-time job, and a social life. Eight hours of sleep? ha!
Maybe you were taught all the right ways to prepare your body for rest. Or maybe you’re one of the lucky few with the gene that sleeps everywhere. I don’t benefit from either of those, so as an adult, it’s become very important for me to prioritize sleep. Recently, I had the opportunity to speak with experts across the country to get their input on what people should know to get a good night’s sleep. This is what they said:
Keep a consistent bedtime routine
You’ve probably heard this before, but it’s worth repeating. “The most effective way to fall asleep faster is to support your body’s natural sleep rhythm. That starts with going to bed at the same time every day,” explains Dr. Jose Puangco, a neurologist and sleep medicine specialist at Hoag, a Southern California health care system. In case you were wondering, yes, that includes weekends too!
Don’t sleep in
Now, many people may not know this. Meredith Broderick, Ph.D., a sleep neurologist in Seattle, says a consistent wake-up time is more important than bedtime because it anchors your circadian rhythm. After waking up, prioritize exposing your body to sunlight. “Expose yourself to bright light (especially outdoor light) earlier in the day. It helps your brain understand when daylight begins, so nighttime sleep can feel more natural,” she adds.
Don’t do it until you want to stay in bed a little longer because you didn’t get a good night’s sleep the night before! “Trying to ‘catch up’ on sleep by sleeping in often leads to worsening insomnia the next night,” says Broderick.
Reduce caffeine intake
It’s 3pm, with two hours of work left, and your mental state is quickly disappearing. We’ve all been there. But before you cross the finish line with your coffee, tea, or Red Bull, consider your sleep. “It’s best to limit caffeine intake to zero after noon,” advises Dr. B. Stephen Sanders, a board-certified men’s health physician in Florida. “Caffeine sticks around much longer than you think – the half-life is about six to eight hours. This means that ‘quick’ afternoon joe is definitely still in your system while you’re trying to start sleeping.”
Don’t use alcohol to relax
While it may be tempting to curl up with a good book and a bottle of wine, right before bed is not the time to do that. “Using alcohol as a sleep aid is wrong,” Puangke points out. “While it may help you fall asleep initially, it can disrupt your deeper, more restorative sleep later in the night.” Broderick agreed, adding that alcohol “can disrupt sleep and worsen 2 to 4 a.m. awakenings.”
Put away the gadgets
I know, I know – easier said than done. But every doctor I spoke to said screens severely impact sleep quality.
“Using a phone or tablet before bed is one of the biggest concerns because the blue light emitted by the device suppresses melatonin and keeps the brain alert,” Puangco said. He recommends turning off screens 30 to 60 minutes before bed and using that time to engage in calm, low-stimulation activities in dim light.
For those of you wondering, “What about those weird spectacle glasses they make now?” Nice try, but no dice. “While blue light-blocking glasses can help, the stimulation from what you’re watching can also often disrupt sleep and even increase the number of times you wake up during the night,” says Dr. Aman Saini, a board-certified sleep medicine physician in New York.
For the record, the screen should be hidden all night. That means if you wake up at 2 a.m. to go to the bathroom, don’t take your phone with you and don’t try to scroll when you crawl back into bed. “The habit of using your phone in bed is a sleep killer,” says Sanders. “When you’re lying in bed scrolling through Instagram or watching YouTube, the constant light and activity is basically telling your brain: ‘Hold on.'”
If you have trouble falling asleep in the middle of the night, doctors recommend engaging in boring, low-light activities to pass the time. Imagine reading a boring book, listening to soft music, writing in a journal, or knitting.
clear your mind
So what exactly do you do without your phone an hour before bed? Relax! This means no work, no problem solving, and no consuming stressful content. Instead, Broderick has a genius suggestion: Have a brainstorming session and write down your ideas and next steps you can take on another day. “This reduces mental looping,” she explains.
Set the scene
Last but not least, vibes people! “Creating the right sleep environment is important. The bedroom should be cool, dark, and quiet,” says Dr. Harneet Walia, director of sleep medicine at Baptist Health Miami Heart & Vascular Institute.
Dr. Angela Holliday Bell, a board-certified physician and certified clinical sleep specialist in Chicago, says the ideal bedroom temperature is between 62°F and 68°F, and she encourages people to choose bedding wisely. “Breathable cotton bedding can help support temperature regulation by allowing air to circulate and preventing heat from building up on the skin, making it easier to fall asleep and stay asleep,” she explains.
Shop the top-rated bedroom essentials
With Holliday Bell’s advice in mind, now’s the time to upgrade your bed with these shopper-favorite cotton products.
Target
Frankly, I’m one of the more than 8,000 fans who gave this best-selling Target form a perfect five-star rating. I’ve been sleeping on these sheets for years and I wouldn’t want to try anything else – they’re just that good. I love how soft they are and hold up well after washing. My favorite feature though? The fitted sheet has labels indicating the top and bottom so you can place it on your bed correctly the first time. genius!
Relevant: The 8 Best Sheets of 2026, Tested and Reviewed
Amazon
More than 63,000 Amazon shoppers rave about this satin sheet set, giving it five stars. It’s available in more than 20 colors, comes in the same sizes as the California King, and fans say the fabric feels great to the touch.
One reviewer wrote: “These sheets feel soft and breathable and fit the mattress perfectly without slipping. They are very comfortable to sleep on and last well after washing. Great quality.”
Another added: “Love these sheets! What a great buy! They don’t stick up in the corners. Well made. The material washes well and seems to get softer with every wash. Best of all, it’s so comfortable to sleep on. Not too cold, not too hot.”
Relevant: The Softest Sheets of 2026, Tested by Yahoo Bedding Experts
Amazon
Many duvets have polyester outer layers, but this one is special because it’s made from breathable cotton. It is suitable for year-round use and can be washed in the washer and dryer.
“This is a great quilt,” one shopper commented. “The quality is great. The comfort is great. The weight is just right.”
Another fan shared: “My husband tends to be hot and I’m cold…this duvet is very impressive with its breathability and ability to maintain the perfect temperature for both of us. We got the 100% washed cotton duvet cover and with this combination we don’t need any additional blankets to maintain the perfect sleeping temperature. Very impressive.”
Relevant: The Best Quilts of 2026, Tested and Reviewed
company store
People who sleep hot may choose to forgo a down comforter in favor of a comforter. If that’s your preference, our bedding experts say this pick from The Company Store is worth the big bucks. It recently won a Yahoo Sleep Award for being the best overall quilt, according to our testers. “Voile is a soft, thin fabric that gives this quilt a lightweight feel and increases its breathability—you can use it on its own or layered with a quilt,” our experts note.
Choose from over 10 colors, three sizes, and get $50 off everything with code YAHOO now through March 22nd.
Relevant: Our editors recommend the 10 best warm blankets for winter 2026
Amazon
If you’re ready to say goodbye to flat, unsupportive pillows, invest in this plump set, which has earned over 10,000 five-star reviews from Amazon shoppers. They are designed for side and back sleepers and feature hypoallergenic down alternative filling.
“These pillows are really comfortable and have a soft, hotel-style feel,” one reviewer wrote. “They have great loft and provide good support without being too firm. I love that they are 100% cotton, so they stay cool all night long. For the price, they are a really nice upgrade and make the bed feel more comfortable.”
Relevant: The best pillows of 2026, tested and reviewed, for every sleep type
The comments cited above reflect the latest version at the time of publication.
