Evidence-Based Guide to Better Sleep
How much? Most adults do best with ~7–9 hours. Anchor a consistent wake time daily.
- Light: Bright light within 1 hour of waking (outdoors is best). Dim lights 2–3 hours before bed.
- Wind-down: 30–60 minutes of calm routine (shower, book, stretch, journaling). Predictable > perfect.
- Screens: Avoid intense screens last hour; if needed, night mode + low brightness.
- Caffeine & alcohol: None after early afternoon; alcohol fragments sleep later.
- Exercise: Regular movement helps; finish vigorous sessions a few hours pre-bed.
- Naps: If you nap, keep it <20–30 min, early afternoon. Avoid evening naps.
- Bedroom: Cool, dark, quiet. Blackout curtains, white noise/earplugs if needed.
- Stimulus control (CBT-I): Bed is for sleep/intimacy only. Awake >~20 min? Get up, do something calm, try again.
- Mind racing? Do a 10-min “worry download” earlier; end with 3 gratitudes.
- See a pro if: Loud snoring, breathing pauses, insomnia >3 months, restless legs, or excessive daytime sleepiness. CBT-I is first-line for chronic insomnia.
General wellness info, not medical advice. Personalize with your clinician if needed.
