Dr. David Orman

Q: What small bedtime habit could help you fall asleep faster and stay asleep longer?

A: One of the simplest and most effective habits is setting a gentle wind-down routine an hour before bed. Dim the lights, silence notifications, and let your body know the day is ending. This lowers cortisol, the stress hormone that can keep you awake, and allows melatonin, the natural sleep hormone, to rise. Even a 10–15 minute ritual of reading a calming book, light stretching, or quiet breathing can signal the shift from day to night.

Avoiding screens during this hour makes a big difference. The blue light from phones, tablets, and TVs tells your brain it’s still daytime, delaying melatonin release. If you need some background sound, choose soft music or nature sounds instead of a glowing screen. Keep the room cool—around 65 to 68 degrees Fahrenheit—since a drop in body temperature also helps trigger deeper sleep.

Finally, make your bedroom a true rest space. Keep it dark, quiet, and free of clutter. Use breathable bedding and consider a few drops of calming essential oil like lavender if you enjoy natural scents. Over time, this small, consistent bedtime habit trains your body to fall asleep quickly and stay asleep longer, so you wake up feeling refreshed and steady for the day ahead.