Sleep Hygiene: Your Guide to Better Sleep
Good sleep is essential for your health and quality of life—following these evidence-based sleep hygiene practices can help you achieve the 7-9 hours of sleep adults need each night. 1
How Much Sleep Do You Need?
- Adults should aim for 7-9 hours of sleep per 24-hour period to maintain optimal health and reduce risk of mortality and other adverse health outcomes. 1
- Sleeping less than 6 hours per night is associated with serious health problems including increased risk of death. 1
- Sleeping more than 9-10 hours regularly may also signal underlying health issues and should be discussed with your healthcare provider. 1
Core Sleep Schedule Practices
Maintain Consistency Every Day
- Wake up at the same time every day, including weekends, even if you didn't sleep well the night before. 1, 2
- Go to bed at the same time every night to strengthen your body's natural sleep-wake cycle. 1, 2
- Irregular sleep schedules, especially on weekends, disrupt your circadian rhythm and make quality sleep harder to achieve. 2
Create Your Ideal Sleep Environment
Optimize Your Bedroom
- Keep your bedroom quiet, dark, and at a comfortable temperature (typically cooler is better). 1, 2
- Remove pets from the bedroom if they disturb your sleep. 2
- Ensure your sleep space is safe and predictable—disparities in having a consistent place to sleep directly impact sleep health. 1
Use Your Bed Only for Sleep and Sex
- Do not watch television, work, use electronic devices, or engage in other stimulating activities in bed. 2
- This helps your brain associate the bed exclusively with sleep. 2
What to Avoid Before Bedtime
Substances That Disrupt Sleep
- Avoid caffeine for at least 6 hours before bedtime (coffee, tea, energy drinks, chocolate). 1, 2
- Avoid nicotine at any time—it acts as a stimulant and disrupts sleep. 1, 2
- Avoid alcohol for at least 4 hours before bedtime—while it may help you fall asleep initially, it significantly disrupts sleep quality and causes nighttime awakenings. 1, 2
- Avoid heavy meals and excessive fluids close to bedtime to prevent reflux and nighttime bathroom trips. 1, 2
Electronic Devices and Light Exposure
- Avoid using electronic devices (phones, tablets, computers) before bedtime—they emit blue light that suppresses melatonin production and delays sleep onset. 2
- Get exposure to bright light during the day, especially in the morning, to strengthen your circadian rhythm. 2
Daytime Habits That Improve Nighttime Sleep
Exercise Regularly
- Exercise regularly, preferably in the morning or afternoon, but avoid vigorous exercise within 2-4 hours of bedtime. 1, 2
- Regular physical activity improves sleep quality, but timing matters. 2
Manage Daytime Napping
- Limit naps to 30 minutes maximum and avoid napping after 2 PM. 1, 2
- Excessive or late-day napping can interfere with nighttime sleep. 1
Establish a Relaxing Bedtime Routine
Wind Down Before Sleep
- Engage in relaxing activities 30-60 minutes before bed: reading, journaling, taking a warm bath, gentle stretching, or listening to calm music. 2
- Practice relaxation techniques such as progressive muscle relaxation, guided imagery, deep breathing exercises, or meditation. 2
- Avoid activities that are exciting, emotional, or demand high concentration near bedtime. 3
What to Do If You Can't Fall Asleep
The 20-Minute Rule
- Go to bed only when you feel sleepy, not just because it's your scheduled bedtime. 2
- If you cannot fall asleep within 20 minutes, get out of bed and go to another room. 2
- Do something relaxing in dim light (reading, listening to quiet music) until you feel sleepy, then return to bed. 2
- This prevents your brain from associating the bed with wakefulness and frustration. 2
Avoid Clock Watching
- Do not watch the clock during the night—this increases anxiety and makes falling back asleep harder. 2
- Turn your clock away from view or cover it. 2
Important Warnings and Pitfalls to Avoid
- Do not use alcohol as a sleep aid—it disrupts sleep architecture and causes poor-quality, fragmented sleep. 2
- Do not stay in bed when unable to sleep—this creates negative associations with your bedroom. 2
- Sleep hygiene alone may not be sufficient if you have an underlying sleep disorder (such as sleep apnea or chronic insomnia). 2
- If you are sleep-deprived, you are particularly susceptible to the effects of alcohol, especially regarding driving risk. 1
When to Seek Additional Help
- If sleep hygiene practices do not improve your sleep after 2-4 weeks, consider cognitive behavioral therapy for insomnia (CBT-I), which is more effective than sleep medications for long-term improvement. 1, 2
- Consult your healthcare provider if you suspect you have a sleep disorder such as sleep apnea, restless legs syndrome, or chronic insomnia. 1
- Many sleep disorders remain undiagnosed and untreated but are highly treatable when properly identified. 1
Key Takeaway
Sleep is not a luxury—it is a biological necessity for your health. 4 By consistently following these sleep hygiene practices, you can improve both the quality and quantity of your sleep, leading to better overall health, mood, cognitive function, and quality of life. 1, 5