A sleep hygiene checklist: daily habits that help you sleep better

What sleep hygiene means

The AASM describes sleep hygiene as "a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep." What you eat and drink, the medicines you take, how you schedule your day and how you spend your evenings can all affect your sleep. The AASM says even a few small adjustments can sometimes mean the difference between sound sleep and a restless night.

Sleep hygiene isn't a cure for every sleep problem. For chronic insomnia, the AASM says sleep hygiene is one part of cognitive behavioral therapy for insomnia (CBT-I), which it calls the most effective long-term treatment. But for most people, it's the right place to start.

Why it matters

The NIA says good sleep helps protect your mental and physical health, quality of life and safety. Not getting quality sleep can raise your risk for health problems and affect how well you think, react, work, learn and get along with others. The way you feel while you're awake depends partly on what happens while you sleep.

How much sleep you need

MedlinePlus says 7 to 8 hours a night is recommended for most adults. It also says the quality of your sleep, and how rested you feel, matters as much as the number of hours. The AASM suggests setting a bedtime early enough for at least 7 to 8 hours.

The checklist

Your schedule

• Wake up at the same time every day, including weekends and vacations. The AASM puts this first.
• Go to bed at a regular time that leaves room for at least 7 to 8 hours.
• Only go to bed when you're sleepy. Lying awake trying to force sleep tends to make it harder.
• Skip late-day naps. The National Institute on Aging (NIA) suggests avoiding naps in the late afternoon or evening.

Your bedroom

• Keep it quiet, dark and cool. The AASM recommends a comfortable, cool temperature.
• Use your bed for sleep and sex only. MedlinePlus says not to eat or work in bed.
• Keep screens out. The NIA suggests not watching TV or using a computer, phone or tablet in the bedroom.

Your evening

• Turn off electronic devices at least 30 minutes before bed and limit bright light in the evening, per the AASM.
• Build a relaxing routine. Reading, soothing music or a warm bath are NIA suggestions.
• Write down what's on your mind. MedlinePlus suggests a worry journal before bed so your thoughts are quieter when you lie down.
• Finish big meals early. The NIA suggests avoiding large meals within two to three hours of bedtime. If you're hungry, the AASM says a light, healthy snack is fine.
• Ease off fluids late. The AASM suggests drinking less before bed so you're not up during the night.

What you drink

• No caffeine in the afternoon or evening. The NIA notes that coffee, tea, chocolate and soda can all contain it.
• No alcohol before bed. The AASM advises against it, and the NIA suggests avoiding alcohol, even small amounts.

Your day

• Move regularly. MedlinePlus suggests walking or exercising for at least 30 minutes on most days.
• Time hard exercise well. The NIA suggests not exercising within three hours of bedtime.
• Find ways to manage stress. MedlinePlus suggests relaxation methods such as guided imagery, music, yoga or meditation. Our everyday stress habits guide has more ideas.
• Ask about your medicines. MedlinePlus says to ask your health care provider whether any medicines, herbs or supplements you take could affect your sleep.

Most of this list is small daily habits, and that's where a health companion app can help. Olive checks in with you every day and helps you build small habits that actually hold, like a steady wake-up time or a screen-free half hour before bed. It's a general wellness tool and doesn't diagnose or treat anything.

If you can't fall asleep

This is one of the most useful habits on the list, and one of the hardest to follow. The AASM says that if you don't fall asleep after 20 minutes, get out of bed and do a quiet activity without much light, and especially don't get on electronics. MedlinePlus gives similar advice: if you can't fall asleep within 30 minutes, get up, go to another room and do something quiet until you feel sleepy.

The idea is to keep your bed linked with sleep, not with lying awake and worrying. MedlinePlus notes that the harder people try to sleep, the more frustrated they get and the harder sleep becomes.

Keep a sleep diary

If your sleep isn't improving, track it. The NIA suggests keeping a sleep diary for a couple of weeks. Note:

• When you go to bed and when you get up.
• When you wake during the night.
• Whether you had caffeine or alcohol.
• Whether you exercised that day.

The NIA says this helps you spot patterns and gives your clinician something concrete to look at.

Sleep hygiene on long days and away from home

Busy appointment days, hotel rooms and travel can knock every habit on this list off track. The same checklist still applies: the NIA suggests keeping to a regular schedule even when traveling, and a short wind-down routine, like reading or music, can come with you anywhere. Our guide to sleeping better away from home covers hotel rooms and long trips. When the clocks change, our daylight saving time sleep guide explains how to adjust. And since evening fluids matter here too, our hydration habits guide has ideas for drinking more earlier in the day.

When to talk with a clinician

Sleep hygiene helps many people, but it isn't enough for everyone. The AASM says to talk with your medical provider if a sleep problem persists, and notes that accredited sleep centers can help. MedlinePlus suggests contacting your provider if:

• You're feeling sad or depressed.
• Pain or discomfort is keeping you awake.
• You think a medicine may be keeping you awake.
• You've been taking sleep aids without talking to your provider first.

The NIA adds that insomnia, meaning trouble falling or staying asleep at least three nights a week, is common, and that sleep medicines carry risks and shouldn't be used long term.

This guide is general information, not medical advice. Talk with your clinician about your own sleep, especially if poor sleep lasts more than a few weeks.

Build steadier sleep habits

Better sleep usually comes from small habits repeated every day. Olive checks in with you every day and helps you build small habits that actually hold, at home or away.

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