How to Build a Better Sleep Schedule

Let’s face it: nobody’s at their best running on empty. Whether you’re chasing kids, deadlines, or just that elusive cup of hot coffee, your day depends on what happens at night. Good sleep isn’t just a bonus—it’s a building block of health, right up there with veggies, hydration, and that morning walk with the dog. According to the CDC, sleep affects everything from your immune system to your heart health to your ability to remember where you left your keys. You can learn more about sleep on the CDC website.

So, what’s the secret recipe for restful sleep? Spoiler: it’s not just about setting an alarm and hoping for the best. It’s about when you sleep, how long you sleep, and what you do before and during the day to set yourself up for sweet dreams. Let’s break it down, LazyOne-style.

How Many Hours of Sleep Do You Really Need?

Start with the basics: most adults need between 7–9 hours of sleep per night, according to the article “How Sleep Works – How Much Sleep Is Enough?” from the National Heart, Lung, and Blood Institute. But everyone’s sweet spot is a little different. If you feel groggy, cranky, or glued to your coffee cup all day, your body might be asking for more rest than you’re giving it.

Still not sure? Ask yourself:

• Do I feel alert without caffeine?
• Can I focus throughout the day?
• Am I crashing before dinner time?

If the answer is “no” to any of those, it might be time to bump up your sleep window.

And for the little ones? They need even more. Toddlers might snooze 11–14 hours, while teens can benefit from a solid 8–10 hours per night. Build in extra time so they can wiggle, wind down, and do all the pre-sleep rituals that help them settle.

How Long Should It Take to Fall Asleep?

You shouldn’t have to count sheep for hours. Ideally, you should drift off within 10 to 20 minutes of hitting the hay. If it’s taking longer than that, try calming activities before bed: light reading, a warm bath, or a sleepytime herbal tea (bonus points for cute animal mugs).

Still tossing and turning? You might be trying to hit the sack too early for your body’s natural rhythm, also known as your circadian cycle. Going to bed and waking up at the same time every day helps reset your internal clock. And be sure to skip late-night snacks, screens, and caffeine—they’re not doing your sleep any favors.

If sleep struggles persist, don’t tough it out—talk to your doctor. Conditions like insomnia and sleep apnea are more common than you’d think and totally treatable.

You can learn more about falling asleep in the article “How Long Should It Take To Fall Asleep?” from the Sleep Foundation.

Why Your Daytime Routine Affects Your Nighttime Rest

Here’s a surprise: a better sleep schedule doesn’t start at bedtime—it starts when you wake up. What you do during the day matters more than you might think.

Try to:

• Move your body. Regular exercise improves sleep, but keep it to earlier in the day.
• Get morning sunlight. Natural light helps regulate your sleep-wake cycle.
• Keep consistent mealtimes. Your body thrives on routines, not just in bedtime rituals but in your whole daily flow.

How Having a Consistent Bedtime Routine Can Help You Sleep Better

A bedtime routine is a consistent set of activities you do each night to signal to your body and mind that it’s time to wind down and prepare for sleep. Think of it as a personal ritual that helps transition you from the hustle of the day into a state of calm. This can include simple, soothing habits like dimming the lights, brushing your teeth, slipping into cozy pajamas, reading a few pages of a book, or sipping a cup of herbal tea.

Establishing a regular bedtime routine can improve sleep quality and make it easier to fall asleep faster. The key is consistency—doing the same things in the same order each night helps train your brain to recognize when it’s time to rest. Whether your wind-down routine takes 15 minutes or a full hour, make sure it’s relaxing, screen-free, and something you can look forward to.

Tips for Creating a Sleep-Friendly Bedtime Routine at Any Age

The space where we sleep plays a major role in how well we rest—regardless of age. From toddlers to adults, a calm, sleep-conducive environment can significantly improve both the quality and quantity of sleep. One of the biggest culprits behind restless nights? Blue light. Research has shown that exposure to blue light before bed can disrupt melatonin production, making it harder to fall and stay asleep. That’s why it’s crucial to power down electronics like phones, tablets, TVs, and handheld gaming devices at least an hour before bed.

Beyond screens, here are a few expert-backed ways to upgrade your sleep setting:

• Install blackout curtains to block out streetlights and early morning sun.
• Set the thermostat to a cool, comfortable range—typically around 65°F (18°C) is ideal for most sleepers.
• Minimize noise by using a white noise machine, soft music, or earplugs if needed.
• Keep the bed a tech-free zone, used only for sleep and soothing bedtime rituals like reading. This helps your brain associate the bed with rest, not productivity or stress.

By making these changes part of your nightly routine, you create a consistent environment that helps cue your body and mind to slow down—setting the stage for truly restorative sleep.

Rest Is Best

When you get the rest you need, everything feels a little more doable. From better moods to sharper memory and even improved heart health, a regular, restful sleep schedule can work wonders. So go ahead—make bedtime something you actually look forward to. Start small, stay consistent, and give yourself permission to snooze like a champ. Pajamas on, worries off!