MAKE ROOM FOR YOUR NIGHT
Four everyday parts
of a better sleep routine.
Your evening includes more than the moment you get into bed. Caffeine, alcohol, light and room temperature are useful places to look when you want to give sleep more room. Explore the research and find a practical change that fits your routine.
WHY TIMING IS THE LEVER
| Habit | The question to consider | Read more |
|---|---|---|
| Caffeine | How much time is there between your last caffeine and bedtime? | Caffeine timing |
| Alcohol | When do you finish drinking relative to bedtime? | Alcohol timing |
| Light | How do morning light and late-evening light differ in your routine? | Light and timing |
| Temperature | How does your sleeping environment support cooling? | Room temperature |
← swipe to see the whole chart →
Give your last coffee some distance from bedtime
A 2023 review of 24 studies found that caffeine can reduce sleep time and delay sleep onset. Its model estimated an 8.8-hour gap before bed for a coffee containing 107 mg caffeine. The amount matters, and individual responses vary; this estimate is a planning reference rather than a personal cutoff.
Read the source ↗TRY THIS
Notice the amount and timing of your caffeine. Try an earlier last serving while keeping your bedtime consistent.
Consider alcohol’s place in your evening
Feeling sleepy after a drink does not tell the whole sleep story. A 2025 review found that even low alcohol doses can reduce REM sleep. Shorter time to fall asleep was seen at higher doses; alcohol is not a reliable way to improve a night’s sleep.
Read the source ↗TRY THIS
Avoid alcohol close to bedtime. Consider an alcohol-free evening when you are reviewing your sleep routine.
Make daylight and evening light distinct
Daily time outdoors and a quieter, dimmer wind-down are practical parts of a regular sleep routine. NHLBI guidance recommends avoiding bright artificial light during the hour before bed and spending time outside each day.
Read the source ↗TRY THIS
Make room for daylight during your day, then dim bright lights as bedtime approaches.
Keep your bedroom comfortably cool
A quiet, dark, cool bedroom is part of NHLBI’s healthy-sleep guidance. Choose bedding and a room setting that feel comfortable for you; there is no need to chase a single thermostat number.
Read the source ↗TRY THIS
Adjust the room or bedding if you regularly feel too warm at bedtime.
RUN YOUR OWN NUMBERS
Your caffeine cutoff, mapped across the day.
Enter the dose, your last caffeine, bedtime, and the metabolism that feels closest. The dedicated calculator shows the remaining caffeine and the planning cutoff on one clear timeline.
Open the caffeine calculator →SO WHERE DOES A SUPPLEMENT FIT?
One part of the evening you make for yourself.
Nightspan brings glycine, magnesium and three complementary ingredients into one evening powder. Its product page explains the ingredient amounts and the sleep and next-day research behind them. The habits around your evening remain part of caring for your sleep.
If you use a wearable, remember that its sleep-stage numbers are estimates. Keep your own notes about your routine and how you feel, alongside the device’s record. One night’s score does not describe the whole week.
STRAIGHT ANSWERS
Asked and answered.
What time should I have my last coffee before bed?
The amount matters. A 2023 review estimated an 8.8-hour gap for a coffee containing 107 mg caffeine, but individual responses vary. The research link above explains the model; our calculator offers a planning estimate, not a personal clearance measurement.
Does alcohol help or hurt sleep?
Feeling sleepy after alcohol does not mean sleep quality improves. The 2025 review linked above found that low doses can reduce REM sleep. Avoid alcohol close to bedtime rather than using it as a sleep aid.
Is my wearable's deep sleep number accurate?
Treat sleep-stage numbers as estimates. Keep notes about your sleep schedule and how you feel alongside the device’s record, rather than relying on a single night’s deep-sleep score.
WHEN THE REPORT PUBLISHES
You’ve read the evidence. Decide when the report publishes.
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