Sleep is not a luxury; it’s a non-negotiable pillar of health, as vital as diet and exercise. Think of your body and mind like a smartphone—you can’t just run apps 24/7 without a recharge. Poor sleep leads to low energy, a foggy brain, and a weak immune system. Quality sleep, on the other hand, restores your body, cements your memories, and prepares you for a successful, energized day. The good news is that better sleep often comes down to mastering a few simple habits, collectively known as “sleep hygiene.”

Here are 10 straightforward tips to help you build the routine for deep, restorative sleep:

1. Stick to a Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day—yes, even on weekends—helps regulate your body’s internal clock, known as the circadian rhythm. Imagine a train schedule: if the train (your body) leaves the station (bedtime) at the same time, it arrives on time (wake-up) and runs smoothly.

2. Create a “No-Screen” Wind-Down Hour

The bright, blue light from your phone, tablet, and TV is a powerful signal to your brain that it’s daytime. This suppresses the production of melatonin, the hormone that tells your body it’s time to sleep. At least one hour before bed, unplug. Instead, try relaxing activities like reading a physical book, listening to soft music, or meditating.

3. Master Your Sleep Environment

Your bedroom should be a sanctuary dedicated to sleep. Focus on three things: dark, quiet, and cool. Darkness is crucial for melatonin release, so use blackout curtains or a sleep mask. Keep the room cool (around 65°F or 18°C is often recommended) since your body’s temperature naturally drops before and during sleep.

4. Reserve Your Bed for Sleep and Intimacy Only

Don’t use your bed as an office, a dining room, or a TV lounge. When you limit what you do in bed, your brain forms a strong mental connection: “Bed equals sleep.” If you lie awake for more than 20 minutes, get up and do something relaxing in another room, then return to bed when you feel sleepy.

5. Be Mindful of Caffeine and Nicotine

These are stimulants that can stay in your system for hours, long after the initial buzz has worn off. Avoid caffeine, including coffee, tea, and soda, after lunchtime. Nicotine is also a stimulant and should be avoided close to bedtime. Think of them as tiny, invisible alarms that prevent your brain from powering down.

6. Limit Late-Day Alcohol

While alcohol may make you feel sleepy and help you fall asleep faster, it dramatically disrupts the quality of your sleep, especially the deep, restorative stages. You are much more likely to wake up in the middle of the night as your body processes the alcohol.

7. Exercise Daily, But Time It Right

Regular physical activity improves sleep quality, but timing is key. Finishing an intense workout close to bedtime raises your core body temperature and releases stimulating hormones, which can make it hard to settle down. Aim to finish vigorous exercise at least 3-4 hours before you plan to sleep.

8. Be Smart About Napping

A short power nap (15-20 minutes) in the early afternoon can be a great energy boost. However, long or late-day naps can steal sleep from the nighttime, making it much harder to fall asleep when your official bedtime rolls around.

9. Control Late-Night Snacking

Going to bed too hungry can be distracting, but a large, heavy, or spicy meal close to bedtime can lead to indigestion and discomfort. Try to finish your main meal at least 2-3 hours before you lie down. If you need a snack, keep it small and bland, like a banana or a small handful of nuts.

10. Establish a Relaxing Bedtime Ritual

Just as a baby needs a lullaby, bath, and story, an adult brain benefits from a predictable sequence of calming activities. This ritual signals to your body that the day is over and sleep is coming. This could be anything from a warm bath or shower to listening to a calming podcast, doing gentle stretches, or journaling your thoughts for the day.

By adopting these 10 tips, you are investing in a higher quality of rest, which will pay dividends in better mood, sharper focus, and greater overall health and energy throughout the day.