If you find yourself counting sheep every night and struggling to fall asleep, it may be time to consider a new routine to help you rest more easily and stay asleep through the night.
Quality sleep is essential for physical and mental health, as well as day-to-day functioning. Yet many Americans continue to have difficulty. A 2024 Gallup poll found that more than half of adults say they are not getting enough sleep, while 20 percent report sleeping less than five hours per night.
Stress, lifestyle habits, and even world events can interfere with rest. But experts say a consistent and strategic bedtime routine can improve sleep quality, making it easier to drift off, stay asleep, and wake up refreshed.
Adding to the conversation is a trend known as “sleepmaxxing,” which has gained traction on social media. The movement emphasizes sleep health and highlights tools and habits people can use to improve the way they rest.
The Centers for Disease Control and Prevention recommends at least seven hours of sleep for adults. Benefits of quality sleep include stronger immunity, better heart and metabolic health, a reduced risk of chronic illness, and improved mood and stress management.
Building a Sleep Routine
Experts suggest that the environment and nightly habits leading up to bedtime are crucial. Rather than going straight to bed, creating a wind-down ritual—such as drinking herbal tea, journaling, or reading a book—can prepare the body for rest.
Room temperature also plays a role. The National Sleep Foundation recommends keeping bedrooms between 60 and 67 degrees Fahrenheit. A cooler room helps signal the body’s circadian rhythm, the natural clock that regulates sleep cycles, that it is time to rest. Comfortable bedding, supportive pillows, neutral décor, and blackout curtains can also make a difference.
Relaxing the Mind
Listening to calming music or practicing meditation before bed may improve sleep. A 2023 review of hospitalized patients found that listening to 30 minutes of soft music in the evening improved rest quality. Similarly, mindfulness and breathing exercises can reduce racing thoughts and promote relaxation.
Exercise and Screens
Daytime exercise can support better sleep by lowering stress and helping regulate circadian rhythm. However, working out too close to bedtime may delay rest if the body does not have enough time to cool down.
Experts also advise turning off electronic devices before bed. Blue light from screens can suppress melatonin, the hormone that supports sleep, while social media or games keep the brain active.
Supplements
For those still struggling, supplements such as magnesium or melatonin may help. Healthline notes they can calm the mind and encourage sleep, though doctors recommend consulting a healthcare provider before starting them.