Sleep Hygiene: Evidence-Based Habits for Better Sleep

Sleep hygiene means the daily habits and bedroom conditions that make it easier to fall asleep and stay asleep. The most reliable ones are simple: a consistent schedule, daylight early in the day, less caffeine and alcohol late in the day, and a cool, dark, quiet bedroom. None of them require equipment or a subscription.

This guide is for adults who sleep poorly now and then, or who suspect their routine works against them. You will get recommended sleep ranges from the CDC, a two-week plan for changing your habits, and clear signs that a problem needs a doctor instead of better habits.

How much sleep you need

The CDC lists recommended sleep for adults as 7 or more hours for ages 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for ages 65 and older. The National Heart, Lung, and Blood Institute (NHLBI) notes that needs vary by person, and that some adults need 9 hours or more. Sleep needs do not drop sharply with age, though sleep often becomes lighter and more broken.

A useful test is how you feel. If you wake rested and stay alert during the day on 7 or 8 hours, that amount works for you. If you need an alarm and several coffees to function, you may be short on sleep even when the number looks fine.

Keep a consistent schedule

Go to bed and wake up at the same time each day, including weekends. The CDC lists this as the first tip for better sleep. NHLBI explains why: sleeping in on weekends disrupts your body clock, which makes early Monday mornings harder.

Set the wake time first, because it is easier to control than the moment you fall asleep. Then count backward.

Worked example

Say you must be up at 6:30 a.m. and aim for 7.5 hours of sleep. You usually take about 20 minutes to fall asleep. This is a hypothetical case, so use your own numbers.

If you are currently going to bed at 12:30 a.m., move bedtime earlier by 15 to 30 minutes every few nights rather than all at once.

Use light on purpose

Light is the strongest signal to your body clock. NHLBI suggests spending about 30 minutes outdoors in natural daylight each day and getting bright light soon after waking. If you have trouble falling asleep, it advises morning light and dimmer lights before bed.

In the evening, lower overhead lights and put screens away. The CDC recommends putting away screens at least 30 minutes before bed. A reading lamp with a low-wattage bulb is a reasonable swap for the overhead light.

Time caffeine, alcohol, food, and exercise

• Caffeine. NHLBI says caffeine can take up to 8 hours to wear off, so coffee, cola, some teas, and chocolate in the afternoon can keep you up. The CDC advises no caffeine in the afternoon or evening.
• Alcohol. It may make you drowsy, but NHLBI says it reduces deep and REM sleep, causes waking when its effects fade, and can worsen breathing during sleep.
• Nicotine. It keeps you in lighter sleep, and withdrawal can cause early waking.
• Meals. Skip heavy meals close to bedtime. A light snack is fine. Cutting back on fluids late at night means fewer bathroom trips.
• Exercise. Regular activity helps sleep. NHLBI advises finishing exercise 2 to 3 hours before bed. If you are new to training, see our guide to strength training for beginners.
• Naps. Keep them to about 20 minutes and avoid them after 3 p.m.

Set up the bedroom

The CDC says to keep the bedroom quiet, calm, and cool. NHLBI adds a few specifics: use a comfortable mattress and pillow, remove TVs, phones, and computers, and turn the clock face away so you are not checking the time.

Bedroom checklist:

• Room is cool, dark, and quiet. Use blackout curtains, an eye mask, or a fan or earplugs if you need them.
• The bed is for sleep, so work and scrolling happen elsewhere.
• Phone charges across the room or outside it.
• The clock is out of your line of sight.
• Pillows and mattress are comfortable, not worn out.

A two-week reset plan

1. Days 1 to 3: Track. Keep a sleep diary. Write down when you go to bed, when you wake, naps, caffeine, alcohol, and exercise. NHLBI suggests a diary of 1 to 2 weeks before a doctor visit, so it is useful either way.
2. Days 4 to 7: Fix the wake time. Pick one wake time and keep it every day, with light and a short walk soon after.
3. Days 8 to 10: Move caffeine earlier. Stop caffeine by early afternoon and see how you sleep.
4. Days 11 to 12: Build a wind-down. Spend 30 to 60 minutes on low-key activities such as reading or calm music, with screens off.
5. Days 13 to 14: Review. Compare your diary with the first days. Keep what helped and adjust the rest.

If you cannot fall asleep after about 20 minutes, NHLBI says to get up, do something calm in another room, and return when you feel sleepy. Lying in bed frustrated teaches your brain to link the bed with wakefulness.

When to see a doctor

Better habits do not treat sleep disorders. NHLBI says to talk to a doctor if you have any of these on three or more nights a week:

• It takes more than 30 minutes to fall asleep.
• You wake often and have trouble getting back to sleep, or you wake too early.
• You do not feel rested despite 7 to 8 or more hours in bed.
• You feel sleepy during the day.
• A bed partner reports loud snoring, gasping, choking, or pauses in your breathing.
• You have uncomfortable sensations in your legs that improve when you move them.

NIH also lists extreme daytime sleepiness and drowsy driving risk as reasons to get checked for sleep apnea. NHLBI says insomnia is considered chronic when it occurs regularly for three months or longer. Ask a pharmacist or doctor whether any medication you take could be affecting your sleep. If you expect medical costs, such as a sleep study, see how tax-advantaged accounts can help in HSA vs. FSA.

Common mistakes

• Sleeping in to catch up. A big weekend swing resets your body clock in the wrong direction.
• Using alcohol to fall asleep. It can fragment the second half of the night.
• Checking the clock. Watching the time raises stress and makes falling back asleep harder.
• Staying in bed awake. Get up after about 20 minutes and return when sleepy.
• Late, long naps. A nap after 3 p.m. or longer than 20 minutes can cost you sleep that night.
• Ignoring warning signs. Loud snoring, breathing pauses, or heavy daytime sleepiness need medical attention.

Frequently asked questions

Is 6 hours of sleep enough?

For most adults, probably not. The CDC range for adults 18 to 60 is 7 or more hours. A few people need less, but if you rely on caffeine and an alarm, 6 hours is likely short for you.

Does a nightcap help me sleep?

It may make you drowsy at first, but NHLBI says alcohol reduces deep and REM sleep and can wake you as its effects wear off.

Are naps bad?

Not necessarily. Short naps of 20 minutes or less, taken before 3 p.m., are unlikely to interfere with nighttime sleep for most people.

How long before habits make a difference?

Some changes help within days, but give a new schedule at least two weeks before judging it. If nothing improves, talk to a health professional.

Next steps

1. Choose a wake time you can keep seven days a week and count back to a bedtime.
2. Start a sleep diary for the next 7 to 14 days.
3. Move your last caffeine earlier, and put screens away at least 30 minutes before bed.
4. If you snore loudly, feel sleepy through the day, or still sleep poorly after two weeks of changes, book an appointment and bring your diary.