Resolve to Sleep Better? Quick Sleep Tips to Wake Up Refreshed

Did you make a New Year’s resolution to get better sleep? Whether it’s your resolution for 2026 or you’re just seeking ways to sleep better for longer, you’re not alone. A 2025 Sleep in America poll from the National Sleep Foundation found that 6 out of every 10 adults don’t get enough sleep.¹ Getting enough sleep can also help support other New Year’s resolutions, like losing weight or getting in shape. According to the CDC, getting enough sleep can help you stay at a healthy weight, improve your heart health and metabolism, and lower your risk of Type 2 diabetes.²

But getting enough sleep isn’t simply a matter of willpower or trying harder. (If you’ve ever lain in bed, staring at the ceiling and willing yourself to just fall asleep already, you know what we mean.) So we reached out to Mollie Eastman, founder of Sleep is a Skill, host of the Sleep is a Skill podcast, and member of our Wellness Board, for tips on getting a better night’s sleep.

1. Choose an “anchor wake time” and keep it within ±30 minutes daily. Circadian consistency is one of the highest ROI sleep moves.

2. Get bright outdoor light early (ideally within the first hour of waking). Morning light is a strong signal that helps set your body clock.

3. If it is safe for your eyes, get that morning light without sunglasses or hats obstructing your view. *Do not stare at the sun, and use eye protection if it is very bright or if you have eye concerns.

4. Stack the habit by pairing morning light with a 5- to 10-minute walk to boost energy, mood, and sleep pressure later.

5. Create a “digital sunset” by switching to low-blue, warm lighting at night. Amber and red tones tend to be the most night-friendly.

6. Make screens less stimulating by shifting displays warmer. On iPhone and Mac, use Night Shift and consider Color Filters or Color Tint to push the screen more red at night.

7. Set a caffeine cutoff and aim for at least 8+ hours before bed, often 10+ if you are sensitive. Caffeine can impact sleep even when taken earlier in the day.

8. Time your last meal ideally 3+ hours before bed. Many people do best when most calories are earlier (particularly not eating much past sunset) since late eating can work against circadian alignment.

9. Use breathwork as a downshift. Try extended exhales (exhale longer than inhale) for 2 to 5 minutes before bed or anytime stress spikes.

10. Layer CBD support when applicable. Some people use CBD as part of an evening wind-down for stress or temporary anxiety, or topically for sore muscles. Quality matters (look for third-party testing/COAs), start low, and check with a clinician if you’re pregnant, breastfeeding, or on medications since interactions are possible. 

Sources

1. The National Sleep Foundation. (2025, March 6). National Sleep Foundation’s 2025 Sleep in America Poll. https://www.thensf.org/wp-content/uploads/2025/03/NSF_SIA_2025-Report_final.pdf

2. Centers for Disease Control. (2024, May 15). About Sleep. https://www.cdc.gov/sleep/about/index.html