What you’ll learn:
- Sleep doesn’t require a dramatic reset—small, consistent daily cues can gently retrain your internal clock and make rest feel more natural.
- Simple habits can reduce stimulation and improve sleep quality over time.
- You don’t have to do everything at once—start with one easy microhabit, let it become automatic, then build from there to create lasting rhythm and better energy the next day.
If your sleep feels inconsistent, broken, or just not as restorative as it used to be, you don’t necessarily need a full life overhaul. Sleep responds remarkably well to small, repeated cues. In fact, tiny daily actions—done consistently—can gently retrain your body’s internal clock, lower nighttime stimulation, and make falling asleep feel more natural. These five microhabits take just minutes, but over time, they can meaningfully improve how you sleep and how you feel the next day.
1. Get morning sunlight
Morning sunlight helps reset your internal clock (circadian rhythm)—boosting energy during the day and supporting better sleep at night. In the longer term, a well-regulated internal clock is also associated with better metabolic function and hormonal balance, as well as a stronger immune system. Together, this can improve your health and lower your risk of chronic conditions.
Quick tips to get started
- Tonight, set your alarm for tomorrow 10 minutes earlier than usual and lay out your clothes and shoes so they’re ready to go.
- Tomorrow morning, step outside and soak in the daylight. (You can also sit by an open window instead.)
2. Wake up at the same time every day—even on weekends.
Your body’s circadian rhythm (or internal clock) helps regulate hormones, appetite, mood, and energy. Inconsistent sleep schedules—or small shifts like sleeping in on weekends—disrupt your body’s clock and are linked to higher heart rate, blood sugar, and BMI (risk factors for heart disease, diabetes, and other chronic conditions).
On the other hand, consistent sleep schedules are associated with better metabolic and cardiovascular health.
Quick tips to get started
- Pick a realistic wake-up time that works most days.
- Set a daily alarm for this time—even on weekends.
- Commit to giving it a shot for one full week and start to reap the benefits.
3. Don’t charge your phone in the bedroom
Charging your phone in another room can support better sleep by preventing scrolling before bed and middle-of-the-night wake-ups.
Quick tips to get started
- Set a nightly reminder as your cue to charge your phone and switch it to Do Not Disturb before going to bed.
- Use a simple alarm clock or another device for morning wake-ups.
- Once you start charging your phone, give yourself a high-five as a reward to make the habit stick.
4. Use white noise or a fan while sleeping
White noise and fans provide steady background noise, which can mask sounds and reduce wake-ups during the night.
Quick tips to get started
- Use a bedtime habit, like turning off the lights or charging your phone, as a cue to turn on white noise.
- If you don’t have a white noise machine or a fan, try an app with a white noise player.
- Once you turn it on, tell yourself, “Future me will thank me!” as a reward to make the habit stick.
5. Do a 2-minute stretch before bed
Gentle stretching at night can release tension and help your body shift into rest mode.
Quick tips to get started
- Use an existing bedtime habit, like taking a shower or reading a book, as your cue.
- Start by rolling and stretching any areas where you feel tension.
- Notice how you feel afterward. Feeling relaxed can act as a reward to reinforce the habit.
Better sleep doesn’t usually come from one dramatic change—it comes from rhythm. A little more light in the morning. A little less stimulation at night. A consistent wake-up time. A small physical cue that tells your body it’s safe to rest.
You don’t need to do all five at once. Choose one that feels easiest and start there. When it becomes automatic, layer in another. Over time, these microhabits work together to create something bigger: a sleep routine that supports your energy, mood, metabolism, and long-term health—without requiring perfection.
Download Noom for free on iOS or Android for daily lessons designed to help you build sustainable habits around sleep, eating, and stress.
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