Healthy Sleep Habits

Simple changes to your sleep habits, called sleep hygiene, often work very well to improve sleep.

During the Day

• Go to sleep and wake up at the same time every day.
• Exercise every day, but not within 3 hours of bedtime.
• Get plenty of bright light during the day.
• Avoid napping.
• If you take a medicine that makes you sleepy, try to take it at bedtime.

At Bedtime

• Avoid caffeine, alcohol, and nicotine, especially in the afternoon or evening.
• Follow the same bedtime routine every night.
• Limit time in bed to no more than 7 or 8 hours a night.
• Avoid screens such as TVs, tablets, or cell phones for at least 2 hours before bed.
• If you are hungry, have a light snack or some warm milk, unless you have acid reflux (heartburn).
• Do not go to bed unless you feel sleepy.
• Take a warm bath about 90 minutes before getting into bed.
• Keep your bedding and room temperature comfortable. Keep your bedroom dark and quiet (use earplugs or a sleep mask if they help).
• Try using a fan or white noise machine to block out outside noise.
• Use relaxation or stress-relief techniques before bed.
• Use your bed only for sleeping or sex. Do not eat, watch TV, or talk on the phone in bed.
• If you cannot fall asleep after about 30 minutes, go to another room. Keep the lights dim. Read or listen to soothing music until you feel sleepy, then go back to bed.

Last Updated May 2026