What activities induce and promote quality somnolence (sleep)?

From the Guidelines

To promote quality sleep, establish a consistent sleep schedule, create a relaxing bedtime routine, and make your bedroom conducive to sleep, as recommended by the most recent and highest quality study 1. The key to inducing and promoting quality somnolence is to develop healthy sleep habits and an environment that fosters good sleep.

• Establishing a regular sleep-wake schedule is crucial, as it helps regulate the body's internal clock and improves the quality of sleep 1.
• Creating a relaxing bedtime routine, such as reading, taking a warm bath, or practicing meditation, can help signal to the body that it's time to sleep 1.
• Making the bedroom conducive to sleep by keeping it dark, quiet, and cool can also improve sleep quality 1. Some other activities that can promote quality sleep include:
• Limiting exposure to screens and blue light at least one hour before bedtime, as these can suppress melatonin production 1.
• Engaging in regular physical activity during the day, but avoiding vigorous exercise within 2-3 hours of bedtime 1.
• Being mindful of diet by avoiding large meals, caffeine, and alcohol close to bedtime 1.
• Practicing sleep-promoting routines and habits, such as establishing a pre-sleep routine, putting electronic devices in silent/off mode, and avoiding spicy foods at night 1. It's also important to note that if you're struggling with persistent insomnia, short-term use of sleep medications like melatonin, diphenhydramine, or prescription options like zolpidem might help, though these should be used under medical supervision 1. Overall, the most effective way to promote quality sleep is to develop a consistent sleep schedule, create a relaxing bedtime routine, and make your bedroom conducive to sleep, as recommended by the most recent and highest quality study 1.

From the FDA Drug Label

Helps establish normal sleep patterns The FDA drug label does not answer the question.

From the Research

Activities that Induce and Promote Quality Somnolence (Sleep)

• Cognitive-behavioral therapy for insomnia (CBT-i) is an effective nonpharmacological treatment for chronic insomnia, producing results equivalent to sleep medication with no side effects 2
• The five key components of CBT-i are:
  • Sleep consolidation
  • Stimulus control
  • Cognitive restructuring
  • Sleep hygiene
  • Relaxation techniques 2, 3
• Maintaining a consistent sleep schedule and practicing healthy sleep habits, such as regularity, quality, and quantity of sleep, are essential for good physical and mental health 4
• Engaging in regular exercise, adopting a contemplative practice, and avoiding substances like caffeine, alcohol, and heavy meals late in the day can help improve sleep quality 5
• Implementing a consistent bedtime routine, including activities like a bath, massage, and quiet activities, can quickly improve sleep outcomes in infants and toddlers within a few nights 6

Sleep Hygiene Practices

• Achieving 7 to 9 hours of sleep per night
• Maintaining a consistent sleep/wake schedule
• Having a regular bedtime routine
• Engaging in regular exercise
• Adopting a contemplative practice
• Avoiding substances like caffeine, alcohol, and heavy meals late in the day 5

Benefits of Quality Sleep

• Improved cardiovascular health
• Improved mental health
• Improved cognition and memory consolidation
• Improved immunity
• Improved reproductive health and hormone regulation 5