Good sleep is built during the day. This collection looks at light, movement, energy dips and routines that make night-time sleep come more easily.
A good first step is morning light and sleep.
Start the day well
The first hour sets the clock. See a morning routine for better sleep, morning light and how to stop hitting snooze.
Move and get outside
Activity and daylight help the body know it is daytime. Read the best time to exercise and how time outdoors helps sleep.
Energy dips and work days
Get through the day without borrowing from the night. See beating the afternoon slump, habits for desk workers and why the afternoon dip happens.
Weekends
Weekends can undo a good week. Read how to keep a weekend sleep schedule.
Daytime habits at a glance
| Habit | Guide |
|---|---|
| Get light early | Morning Light and Sleep |
| Move your body | Best Time to Exercise for Better Sleep |
| Handle the afternoon dip | How to Beat the Afternoon Slump |
| Keep weekends steady | Weekend Sleep Schedule |
A simple daytime plan
- Wake at the same time each day
- Get outside for light within the first hour
- Move your body before the evening
- Stop caffeine by early afternoon
- Wind the day down about an hour before bed
Daytime reminders
- Light is the strongest signal for the body clock
- Hard exercise late at night can keep some people awake
- A short early nap is better than a long late one
- A steady wake time matters most
Questions readers ask
What is the single best daytime habit for sleep?
For many people it is morning light. This guide explains why.
Can I exercise in the evening?
Gentle movement is fine for most people. This guide compares morning, afternoon and evening workouts.
Is a lie-in at the weekend bad?
A small one is fine. This guide sets out a limit that protects Monday.