Eight hours of nightly sleep might seem like an unattainable dream.
Experts generally recommend seven to nine hours of slumber for better physical, cognitive and emotional health, but over 35% of US adults don’t consistently log that much time in Snoozeville.
Instead of focusing on the time you spend in bed staring at the ceiling, you should prioritize the hours leading up to lights out.
“High-quality sleep is not an isolated nighttime event but the culmination of circadian alignment, behavioral timing and environmental control across the entire day,” Dr. Samir Fahmy, director of the Sleep Disorder Center at NYC Health + Hospitals/Kings County, told The Post.
“For clinicians and patients alike, the emphasis should shift from ‘how to sleep better at night’ to ‘how to structure your day to optimize sleep,’” he added.
Fahmy has devised an hour-by-hour guide for better sleep that emphasizes disciplined alignment with your internal clock rather than trendy sleep hacks.
6:30 a.m. to 8 a.m.
First, you need to wake up at the same time every day — even, unfortunately, on weekends — to keep your 24-hour biological clock on track.
“Variability as little as one to two hours can shift melatonin onset and impair sleep efficiency,” Fahmy said.
Melatonin is a hormone the body naturally produces to regulate the sleep-wake cycle. Levels rise in the evening and tend to peak between 2 and 4 a.m., to facilitate deep, restorative sleep.
Once you’re awake, you should seek natural light within 30 to 60 minutes.
“Morning light suppresses residual melatonin and anchors circadian phase, advancing the timing of the sleep-wake cycle,” Fahmy explained. “Outdoor light (even on cloudy days) is significantly more intense than indoor lighting and has been shown to improve sleep onset latency and mood regulation.”
8 a.m. to noon
If you love coffee, now is the time to fill ‘er up. Caffeine keeps you alert by blocking adenosine receptors in the brain, and it can disrupt sleep if consumed too late.
“Given its half-life of approximately five to seven hours (longer in some individuals), caffeine intake should ideally cease by 12 to 2 p.m., to minimize interference with nighttime sleep,” Fahmy said.
“Earlier consumption aligns with the natural circadian rise in alertness and avoids masking the homeostatic drive for sleep later in the day.”
Noon to 7 p.m.
We know that regular exercise boosts sleep quality by increasing the duration of deep sleep, but the question of when to work out hasn’t been put to rest.
Fahmy said you should head to the gym after noon.
“Moderate-to-vigorous exercise is best performed in the late afternoon or early evening (around 4 to 7 p.m.), when body temperature and physical performance peak,” Fahmy said.
“While morning exercise is also beneficial, late-night high-intensity workouts (within one to two hours of bedtime) may delay sleep onset in some individuals.”
After you’re done exercising, you should eat your final meal of the day. Research has shown that time-restricted eating — limiting caloric intake to a 10–12 hour window earlier in the day — supports circadian alignment.
“Late-night eating is associated with impaired glucose metabolism and may delay melatonin secretion,” Fahmy said. “Ideally, the final meal should occur at least two to three hours before bedtime, reinforcing the body’s transition from metabolic activity to rest.”
7 p.m. to 10:30 p.m.
It’s time to start getting ready for bed.
Fahmy recommends a “structured wind-down routine” that lasts 30 to 60 minutes.
“This may include dimming lights, avoiding blue-light–emitting screens, engaging in low-stimulation activities (reading, stretching or mindfulness practices) and maintaining consistent pre-sleep cues,” Fahmy said.
“Behavioral conditioning plays a central role; repeating the same sequence nightly strengthens the association between routine and sleep onset.”
Before you hit the hay, make sure your sleep environment is cool, dark and quiet. Start by setting the thermostat between 60 and 67 degrees Fahrenheit. Then it’s lights out.
“Darkness is essential for endogenous melatonin production; blackout curtains or eye masks may be beneficial,” Fahmy said. “Noise should be minimized or masked (like with white noise), and bedding should support thermal comfort.”
Fahmy said that these recommendations — a consistent wake-up time, strategic light exposure, appropriate timing of caffeine and exercise, metabolic regulation through meal timing and deliberate pre-sleep routines — optimize sleep and daytime functioning.
And then there’s no need for the sleepy girl mocktail or the mouth tape!
