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Better-Supported Ways to Improve Sleep
A honey-and-salt mixture is optional, but several sleep strategies have much stronger support.
1. Keep a Consistent Sleep Schedule
Try to go to bed and wake up at approximately the same time every day, including weekends.
A regular schedule helps synchronize the body’s internal clock and can make it easier to feel sleepy at the appropriate time.
Sleeping very late on weekends may make Monday morning feel like traveling across time zones.
2. Get Light Early in the Day
Morning light is one of the strongest signals for regulating the circadian rhythm.
Spend time outdoors after waking when possible. Even a cloudy outdoor environment is often brighter than indoor lighting.
At night, dim unnecessary lights and reduce exposure to bright screens as bedtime approaches.
3. Limit Caffeine Later in the Day
Caffeine can remain active in the body for many hours. Coffee consumed in the afternoon may still interfere with sleep at night, even if you do not feel noticeably stimulated.
Coffee, tea, energy drinks, cola, chocolate, and some medications can all contain caffeine.
People vary in sensitivity, but avoiding caffeine for at least several hours before bed is a reasonable starting point.