For starters, getting the recommended 7-9 hours of sleep each night helps. Staying on top of your sleep hygiene is also very important. Here are some effective sleep hygiene habits to cultivate if you need help sleeping: Avoid looking at your phone or computer screen at least 60 minutes before you go to bed. Set a regular time to go to sleep and get up every day. Prepare the body for sleep by doing things that help you unwind, like taking a hot bath or shower before bed or stretching. Avoid excessive alcohol or caffeine consumption, as this can disturb the sleep cycle. Keep a sleep diary. Use it to track how well you sleep every day to see if any habits or lifestyle changes affect your sleep. Keep your bedroom dark and at a moderate room temperature of 18 to 24 degrees while you sleep. If you feel that a lack of sleep is affecting your quality of life daily and none of the things we’ve suggested help, you should speak to your doctor or a relevant health professional for further advice on what to do next.