Quiz: Which Daily Habits Help You Sleep Well?

Research says it’s best to leave about nine hours between your last cup of coffee and bedtime to protect your sleep. Find pick-me-up alternatives here.

​Regular exercise helps promote good sleep, but timing is everything. Vigorous exercise an hour or less before bedtime can interfere with sleep, in part by raising your body temperature. Click here to see how to exercise in the evening and still protect your slumber.

​Bright artificial light can reduce levels of melatonin, the hormone that signals to your brain that it’s time to go to sleep. That goes for outdoor lighting, too; people in well-lit urban spaces tend to get fewer hours of sleep. Click here to learn more about how artificial light affects sleep and to see how you can get the restful shuteye you need.

While a nightcap may seem like a good idea at the end of the day, alcohol can interfere with your natural sleep rhythms and the quality of sleep your brain needs to recharge. That has a ripple effect, as poor sleep can lead to problems with memory, focus and mood. Click here to learn more about how alcohol affects sleep and brain function.