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Kick off 2026 with these 6 tips for better sleep
A new year brings a fresh start, right? A great way to feel your best in 2026 is by supporting your sleep. Whether you’re starting new habits or refreshing old ones, these tips can help you create healthier bedtime rituals.
Tip #1: Create a personal wind-down routine
Your evening sets the tone for the night ahead. Spend 20–30 minutes doing something that helps your mind and body shift out of the day. This might include a warm shower, gentle stretching or reading something calming.
Tip #2: Reserve your bed for sleep only
Think of your bed as a place that signals rest. When you use it just for sleep or quiet relaxation, your brain learns, “This is where we power down.”
Bringing work, social media scrolling or late-night TV into bed can keep your mind alert. Keeping these activities outside your sleep space can help your body make the connection that bed = sleep. 1
Tip #3: Make your bedroom a sanctuary
Your bedroom doesn’t have to be elaborate to feel comforting. Soft lighting, a cool temperature and cozy bedding can help you feel settled and calm. Even small changes — tidying your nightstand or adding a soothing scent — can make bedtime something you look forward to.
Tip #4: Power down to power off
Screens are part of everyday life, but the blue light from phones, tablets and TVs can make it harder for you to wind down. 2 Try turning off electronics at least 30 minutes before bed. Instead, enjoy activities that help you relax offline, like journaling, sipping caffeine-free herbal tea or taking a few slow, deep breaths.
Tip #5: Move during the day
A walk, a short workout or a few minutes of stretching during the day can help your body feel ready for rest later.
Tip #6: Use the “10-3-2-1-0” rule
Looking to build new habits? Give this a try:
• 10 hours before bed: skip caffeine
• 3 hours before bed: avoid heavy meals or alcohol
• 2 hours before bed: wrap up work
• 1 hour before bed: turn off screens
• 0: the number of times you hit snooze
Some people use frameworks like the ‘10-3-2-1-0’ rule to structure their evenings, but you can adapt any version that feels realistic for you.
Bonus tip #7: Take a 3–5-minute sleep assessment
Start the year with a clearer picture of your sleep. This quick assessment can help you understand your sleep health. Take the sleep assessment
• Source: Mayo Clinic Center for Sleep Medicine. Stimulus Control for Better Sleep (MC6255-01). Rochester, MN: Mayo Foundation for Medical Education and Research, 2010. https://cancereducation.mayoclinic.org/wp-content/uploads/2019/10/mc6255-01.pdf
• Source: Chang et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness, Proc. Natl. Acad. Sci. 112 (4) 1232-1237.1418490112 (2015). https://doi.org/10.1073/pnas.1418490112