| Sleep duration |
Aim for 7 to 9 h of sleep/night. |
Prevents accumulation of sleep deficits. |
| Sleep schedule |
Go to bed when sleepy, preferably at a similar time each night; maintain regular wake time. Maintain a regular sleep schedule even on weekends and vacations. |
Circadian rhythm regulation. |
| Daytime naps |
Many suggest avoiding daytime naps if on standard daytime schedules, but research is unclear. If needed, limit nap duration to 20 to 30 min. Appropriately planned naps have proven benefit for night shift workers. |
Circadian rhythm regulation; avoids reduced sleep pressure at night. |
| Exercise |
Exercise regularly, but limit activity immediately prior to bed. |
Circadian rhythm regulation; at least 60 min of exercise 4 to 8 h prior to bedtime creates greatest increase in total sleep time. |
| Diet |
Consume a balanced diet. |
Diets high in carbohydrates may increase risks of insomnia. Adherence to the DASH diet may reduce odds of insomnia. |
| Meal timing |
Reduce fluid intake before bedtime. Do not eat a large meal close to bedtime; if hungry, eat a light snack. |
Eating or drinking close to sleep can cause gastrointestinal reflux or stimulate need to urinate and interrupt sleep. |
| Alcohol consumption |
Limit alcohol consumption; avoid within 4 h prior to sleep. |
Even light alcohol consumption near bedtime is associated with delayed sleep onset and next-day fatigue. Large amounts may induce near-term sleepiness; however, even limited alcohol inhibits REM sleep and memory integration. |
| Caffeine consumption |
Limit caffeine use; cease ingestion 6 to 8 h prior to sleep. |
A stimulant by competitive inhibition of adenosine; affects ability to initiate and maintain sleep; single dose half-life 3 to 7 h (effect lasts longer with age). |
| Light exposure |
Limit evening exposure to bright light. |
Circadian rhythm regulation; dimming light triggers melatonin release. |
| Electronic devices |
Turn off devices 60 min prior to bedtime to limit blue light exposure; consider setting an alarm to maintain temporal separation. Use software that reduces blue LED light emission or consider light-blocking glasses. |
Circadian rhythm regulation; ocular “day” receptors are most sensitive to blue LED wavelengths common in electronics, leading to melatonin suppression. |
| Bedroom environment |
Create a quiet, relaxing space with limited light and noise. Consider earplugs, white noise, and/or eye masks. |
Limits external factors that may interrupt sleep. |
| Bedroom temperature |
Reduce bedroom temperature (ideally 65°F/18°C). Alternatively, reduce core body temperature by warming hands/feet or taking a warm bath. |
Cooler temperature triggers sleep induction. |
| Bedtime activities |
Manage stress that induces cognitive arousal (worry, anxiety). Minimize stress before bedtime with mindfulness techniques. Only use the bed for sleep or intimacy and generally avoid mentally stimulating activities while in bed in favor of relaxing ones. |
Quieting mental activity promotes sleepiness. |
