TABLE 5.

General recommendations for improving sleep

Lifestyle factor	Explanation	Recommendations
Timing of sleep	Consistent timing of sleep enhances the maintenance of circadian rhythms	Keep consistent bedtimes every night and consistent wake times every morning
Physical activity and exercise	Regular physical activity or exercise is associated with improved sleep quality	Engage in physical activity and exercise on a regular basis
Caffeine consumption	Even low amounts may affect sleep	Reduce or eliminate caffeine-containing beverages and food consumption, especially after lunchtime
Cigarette smoking	Voluntary and involuntary arousal	Teach effects of smoking on sleep; encourage cessation
Media use	Emotion-evoking media that stimulates an individual before bedtime	Move engaging television programs, addictive games, and intense videos or music to earlier in the day; discourage children from viewing violent content
Bright lights during dark hours	Bright lights may attenuate physiologic preparation for sleep	Dim or reduce overhead lights; consider using low-wattage nightlights; lower screen brightness levels on media displays when used at night; turn off electronic displays 1–2 h before bedtime
Relaxing activities	Stress and arousal reduction	Hot bath, soothing beverages, meditation, massage, deep breathing, reading soothing content
Comfortable environment	Enhances readiness to sleep	Noise reduction, comfortable temperature and bedding, dim lights, apply pleasant scents such as lavender or chamomile