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You might not be able to control every factor that contributes to a night of good, or bad, sleep, but there are some this that can help boost better sleep. John Peever is a neuroscientist and sleep expert at U of T. He shares his five tips for better, replenishing night’s sleep. “Sleep is just as important as diet and exercise, only easier!” he says. 

1. Keep a sleep schedule.

Set aside 7-8 hours for sleep each night. Go to bed and get up at the same time each day. A routine reinforces your body's sleep-wake cycle. Limit changes in your sleep schedule on weeknights and weekends to an hour at most.

2. Create a restful sleep environment.

A cool, dark and quiet sleep space is generally best for sleep. Bright light can make falling asleep a challenge. So avoid using cell phones and computers before bedtime. Calming activities before bedtime like taking a bath might promote better sleep.

3. Limit napping.

Long naps during the day can interfere with your nightly sleep. Limit naps to 30 minutes at most and avoid taking them late in the day.

4. Watch what you eat and drink.

Avoid large meals, alcohol, and caffeine and within a couple of hours of bedtime. Even though alcohol might make you feel sleepy, it can disrupt sleep later in the night. And caffeine is a stimulant that takes hours to wear off. It can impair your quality sleep.

5. Daily physical activity.

Regular exercise can promote better sleep. But, avoid being too physically active just before bedtime. Spend time outside every.  Sunlight helps sync your body clock and keeps your sleep cycle on time.