Small changes to your evening routine can add up to better sleep quality. Consistency, light exposure, caffeine timing, bedroom environment, and wind-down habits all matter.
Five practical ideas: keep a steady sleep schedule; limit bright screens before bed; avoid late caffeine and alcohol; keep the room cool and dark; and use relaxation techniques you can repeat nightly.
When healthy habits are not enough—especially if you snore loudly or stop breathing at night—talk with a sleep dentist or physician about whether testing is appropriate.
