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Sleep Hygiene

Practical strategies for better sleep.

📖 The Story​

It's 2 AM, and you're lying in bed, eyes wide open, mind racing. You've been trying to fall asleep for over an hour. Your phone is on the nightstand, tempting you with its blue-lit glow. The room is too warm, light seeps in around the curtain edges, and your partner is scrolling Instagram beside you. Tomorrow you have an early meeting, which only makes you more anxious about not sleeping, which makes it even harder to fall asleep.

This scenario plays out in millions of bedrooms every night. The frustration is real, the consequences are measurable, and the solution—while not always easy—is often simpler than people think. Sleep hygiene isn't about perfection or expensive gadgets. It's about understanding what your body needs to transition into sleep and systematically addressing the barriers that prevent it.

Here's what most people miss: your sleep tonight is largely determined by what you did today. The caffeine you had at 3 PM is still in your system. The bright overhead lights you've been sitting under all evening have suppressed your melatonin production. The lack of physical activity means your sleep pressure isn't high enough. The inconsistent schedule has confused your circadian rhythm. You can't expect to live a sleep-hostile life for 16 hours and then suddenly fall into deep, restorative sleep the moment you decide you want to.

Sleep hygiene is the systematic application of evidence-based practices that create the conditions for good sleep. While sleep problems sometimes require medical intervention, most people can significantly improve their sleep through behavioral and environmental changes. The research is clear: these interventions work, and their effects compound over time.

🚶 The Journey (click to collapse)

The Path to Better Sleep​

Improving sleep hygiene is a progressive journey. Here's how the transformation typically unfolds:

The transformation timeline:

PhaseFocusWhat ChangesHow You'll Feel
Week 1AwarenessNotice current patterns; establish wake timeMay feel tired as you adjust
Weeks 2-3EnvironmentLight exposure shifts; bedroom optimizationStarting to fall asleep more easily
Weeks 4-5ConsistencySchedule solidifies; circadian alignmentWaking naturally more often
Weeks 6-8RefinementWind-down routine becomes habitConsistent energy; refreshed mornings
OngoingMaintenanceFine-tuning; seasonal adjustmentsSustained improvement

Key milestones to expect:

  • Days 3-5: Initial fatigue as your body adjusts to consistency
  • Week 2: Falling asleep faster with evening light reduction
  • Week 3-4: Waking more refreshed; less reliance on alarm
  • Week 6+: Sleep becomes automatic; energy stabilizes

Remember: This is not a linear journey. Some weeks will feel better than others. The goal is trend improvement, not perfection.

🧠 The Science​

Sleep Hygiene Hierarchy​

Core Principles​

1. Consistency (The Foundation)​

The single most important factor for good sleep:

What to do:

  • Same wake time every day (±30 minutes), including weekends
  • Same bedtime every night
  • Don't sleep in more than 1 hour on weekends

Research Evidence (SLEEP, 2024):

A landmark study of 60,977 participants found that sleep regularity is a stronger predictor of mortality than sleep duration:

RegularityMortality Risk Reduction
Top quintile (±1 hour window)22-57% lower cardiometabolic mortality
Bottom quintile (±3 hour window)Significantly elevated risk

People with the most regular sleep patterns went to sleep and woke within approximately 1-hour windows most days.

Why it works:

  • Reinforces circadian rhythm
  • Body learns when to prepare for sleep
  • Makes falling asleep and waking easier
  • "Social jet lag" from irregular timing impairs health
  • Independent predictor of mortality — beyond just duration

The weekend trap: Sleeping in 2+ hours on weekends creates a mini jet lag every Monday. Keep it consistent.

2. Light Management​

Light is the primary signal for your circadian rhythm:

Morning (optimize):

  • Get bright light within 30-60 minutes of waking
  • 10-30 minutes of outdoor light is ideal
  • Even cloudy days are brighter than indoor light
  • Light through a window is less effective (glass blocks some wavelengths)

Evening (minimize):

  • Dim lights 2-3 hours before bed
  • Avoid overhead lights; use lamps
  • Use warm-colored bulbs (2700K or lower)
  • Minimize screen time 1-2 hours before bed
  • If using screens, enable night mode/warm color filter

During sleep (eliminate):

  • Make bedroom as dark as possible
  • Use blackout curtains or eye mask
  • Cover any device lights
  • Even small amounts of light can disrupt sleep

3. Temperature​

Body temperature naturally drops during sleep:

Bedroom:

  • Keep it cool: 65-68°F (18-20°C) for most people
  • Cooler is generally better than warmer
  • Use breathable bedding
  • Adjust seasonally

Body temperature:

  • Warm bath 1-2 hours before bed (paradoxically helps)
  • Core temperature drops after bath → signals sleep
  • Keep feet warm (helps with temperature regulation)
  • Avoid exercise close to bed (raises temperature)

4. The Sleep Environment​

Design your bedroom for sleep:

FactorOptimization
DarknessBlackout curtains, eye mask, cover lights
Temperature65-68°F (18-20°C)
QuietWhite noise, earplugs, address noise sources
Bed qualityComfortable mattress and pillows
AssociationBedroom = sleep (not work, not entertainment)
Air qualityFresh air, consider air purifier

The bed is for sleep (and sex):

  • Don't work in bed
  • Don't watch TV in bed
  • Don't scroll phone in bed
  • Train your brain: bed = sleep
👀 Signs & Signals (click to expand)

What Your Body Is Telling You​

Your body provides constant feedback about sleep quality and circadian alignment. Learn to read these signals:

Body SignalWhat It MeansWhat To Do
Natural sleepiness 9-11 PMCircadian rhythm aligned; melatonin risingGo to bed—don't fight it
"Second wind" after 11 PMMissed sleep window; cortisol spikeNext night, go to bed earlier
Wake naturally before alarmGetting adequate sleep; well-aligned scheduleMaintain current schedule
Need alarm + hit snoozeInsufficient sleep or poor qualityEarlier bedtime or check quality factors
Morning headachePossible sleep apnea, dehydration, or poor air qualityScreen for apnea; improve bedroom air
Difficulty focusing 2-3 PMNormal circadian dip (not a problem)Brief walk or short nap if needed
Can't fall asleep after 20 minNot sleepy yet; possible hyperarousalGet up, do calm activity, return when sleepy
Waking frequently at nightEnvironment issues, stress, or sleep disorderCheck noise/light/temp; manage stress
Waking too early (4-5 AM)Light exposure, anxiety, or advanced circadian phaseBlackout curtains; evaluate stress
Caffeine required to functionSleep debt or poor qualityIncrease sleep duration; improve quality
Yawning frequently during dayInsufficient or poor quality sleepEarlier bedtime; check sleep hygiene
Feel wired at bedtimeEvening light exposure or stressDim lights earlier; wind-down routine

Positive signs indicating good sleep hygiene:

  • Natural sleepiness in the evening (around your target bedtime)
  • Falling asleep within 15-20 minutes
  • Waking once or less during the night
  • Waking naturally or easily to alarm
  • Feeling refreshed in the morning
  • Stable energy throughout the day (except normal afternoon dip)
  • No caffeine dependency

Warning signs requiring attention:

  • Consistent difficulty falling asleep (>30 minutes)
  • Waking 3+ times per night
  • Early morning awakening (hours before alarm)
  • Unrefreshing sleep despite adequate hours
  • Excessive daytime sleepiness
  • Snoring with breathing pauses (possible sleep apnea)

Evening Wind-Down​

The 30-60 Minute Wind-Down​

Your brain needs time to transition from "active" to "sleep" mode:

Stop stimulating activities:

  • Work
  • Stressful conversations
  • Intense exercise
  • Blue light/screens
  • Problem-solving

Do calming activities:

  • Reading (physical book, not screen)
  • Gentle stretching
  • Meditation or breathing exercises
  • Journaling (especially if mind races)
  • Warm bath or shower
  • Light conversation

Managing the Racing Mind​

If thoughts keep you awake:

StrategyHow
Brain dumpWrite down everything on your mind before bed
Tomorrow's listWrite tomorrow's tasks so you can let go
Worry timeSchedule 15 min earlier in day for worrying
JournalingProcess thoughts on paper
MeditationPractice letting thoughts pass without engagement

Pre-Sleep Routine​

Create a consistent sequence that signals "bedtime":

Example routine (30 min):

  1. Dim lights, put away phone
  2. Brush teeth, wash face
  3. Light stretching or reading
  4. Breathing exercises or meditation
  5. Lights out

Lifestyle Factors​

Caffeine​

The half-life problem: Caffeine has a half-life of 5-7 hours.

  • 200mg at 2 PM → 100mg still in system at 8 PM → 50mg at 2 AM

Guidelines:

  • No caffeine 8-10 hours before bed (some people need more)
  • Morning caffeine is fine for most
  • Know your sensitivity (varies genetically)
  • Watch hidden sources (chocolate, some teas, some medications)

Alcohol​

The sleep destroyer: Alcohol may help you fall asleep but ruins sleep quality.

EffectImpact
InitialSedative effect (not natural sleep)
Later in nightFragmented sleep, awakenings
REM suppressionSignificantly reduced REM
DehydrationDisrupts sleep
ReboundSleep gets worse as alcohol clears

Guidelines:

  • Avoid alcohol 3-4 hours before bed minimum
  • Even moderate amounts affect sleep architecture
  • "Nightcap" is counterproductive

Exercise​

Generally helpful — Exercise improves sleep quality and duration.

Timing considerations:

  • Morning/afternoon exercise: Clearly beneficial
  • Evening exercise: Usually fine, but varies by person
  • Intense exercise within 2-3 hours of bed: May delay sleep for some

If evening is your only option:

  • Try it and see how you respond
  • Low-moderate intensity is generally fine
  • Allow 2+ hours before bed for intense workouts

Food​

General guidelines:

  • Don't go to bed very hungry (discomfort disrupts sleep)
  • Don't go to bed very full (digestion disrupts sleep)
  • Avoid large meals 2-3 hours before bed
  • Light snack is okay if needed

Foods that may help:

  • Tryptophan-containing foods (turkey, nuts, seeds)
  • Complex carbohydrates (may aid serotonin)
  • Tart cherry juice (natural melatonin source)

Foods to avoid close to bed:

  • Heavy, fatty meals
  • Spicy foods (can cause reflux)
  • High-sugar foods
  • Large fluid intake (bathroom trips)

Naps​

Can be helpful or harmful depending on approach:

Nap TypeEffect
Short (10-20 min)Restorative; doesn't impact nighttime sleep
Moderate (30-60 min)May cause grogginess; may impact night sleep
Long (90+ min)Full cycle; can impact nighttime sleep

Guidelines:

  • Keep naps short (10-20 min) or full cycle (90 min)
  • Nap before 3 PM to avoid impacting nighttime sleep
  • If you struggle with nighttime sleep, limit or eliminate naps
  • Naps don't replace nighttime sleep; they supplement

Troubleshooting​

Can't Fall Asleep​

IssueSolution
Mind racingBrain dump, meditation, worry time earlier
Not sleepyOnly go to bed when sleepy; fix wake time first
Too wiredLonger wind-down, no screens, relaxation techniques
Anxiety about sleepParadoxical intention ("try to stay awake")
Lying awake >20 minGet up, do something calm, return when sleepy

The 20-minute rule: If you can't sleep after ~20 minutes, get up. Lying awake trains your brain that bed = wakefulness. Do something calming in dim light, then return when sleepy.

Waking During the Night​

IssueSolution
NoiseWhite noise, earplugs, address source
LightBlackout curtains, eye mask
BathroomLimit fluids in evening; check for medical causes
TemperatureAdjust room temperature or bedding
Stress/worryJournaling before bed; address root causes
PainAddress physical causes; sleep position

Waking Too Early​

IssueSolution
Light exposureBlackout curtains
Circadian shiftGradual schedule adjustment
AgeCommon in older adults; may need to accept earlier schedule
DepressionSeek professional help
Sleep debtParadoxically, may need earlier bedtime

Poor Quality Despite Duration​

Consider:

  • Sleep disorders (apnea, restless legs) — May need medical evaluation
  • Alcohol use — Eliminate and see if quality improves
  • Caffeine timing — Cut off earlier
  • Sleep environment — Optimize darkness, temperature, quiet
  • Inconsistent timing — Establish consistent schedule

🎯 Practical Application​

2-3 Hours Before Bed​

  • Dim all lights (switch to lamps, avoid overhead)
  • Enable night mode on all screens
  • Stop caffeine intake (should be 8-10 hours before bed)
  • Finish last large meal

1 Hour Before Bed​

  • Put away screens or use with warm filters only
  • Begin wind-down activities (reading, stretching, meditation)
  • Warm bath or shower (helps with temperature drop)
  • Prepare bedroom (cool, dark, quiet)

30 Minutes Before Bed​

  • Final bathroom trip
  • Breathing exercises or meditation
  • Dim lights further
  • Get in bed only when sleepy
For Mo

When advising users on evening routines, emphasize that the wind-down period is non-negotiable. Many people try to go from high-stimulation activities directly to sleep and wonder why they can't fall asleep. The transition period allows physiological and psychological shifts necessary for sleep onset.

📸 What It Looks Like (click to expand)

Real-World Sleep Hygiene in Practice​

Sarah's Weeknight Routine (Office worker, 7 AM wake time):

  • 6:30 PM: Finishes work, goes for 20-minute walk outside (gets natural light, decompresses)
  • 7:00 PM: Dinner (not too heavy, finished 3 hours before bed)
  • 8:00 PM: Dims overhead lights, switches to lamps throughout house
  • 8:30 PM: Light household tasks, maybe reads or watches TV (with screen dimmed/night mode)
  • 9:00 PM: Turns off all screens, begins wind-down
  • 9:15 PM: Takes warm shower, brushes teeth
  • 9:30 PM: Light stretching or journaling in bedroom (lights already dimmed)
  • 9:45 PM: Gets in bed, reads physical book for 10-15 minutes
  • 10:00 PM: Lights out (bedroom is cool, dark, quiet)
  • 10:10 PM: Usually asleep by now
  • 7:00 AM: Wakes naturally or to gentle alarm, gets up immediately

Result: Falls asleep easily, sleeps 8-9 hours, wakes refreshed, doesn't need caffeine.

Marcus's Athlete Schedule (Training 6 days/week, 6:30 AM wake):

  • 7:30 PM: Finishes evening training session
  • 8:00 PM: Post-workout meal (protein-focused)
  • 8:30 PM: Ice bath or contrast shower (recovery, not too late)
  • 9:00 PM: Dims all lights, no phone/computer work
  • 9:15 PM: Foam rolling and light mobility work
  • 9:30 PM: Shower, teeth, wind-down begins
  • 9:45 PM: Writes in training journal, plans next day
  • 10:00 PM: Breathing exercises (4-7-8 breathing for 5 minutes)
  • 10:15 PM: In bed, lights out (prioritizes 8-9 hours for recovery)
  • 6:30 AM: Wakes to alarm, gets immediate bright light exposure

Result: Recovers well from training, injuries rare, performance improving consistently.

Lisa's Shift to Better Sleep (Was sleeping poorly, made gradual changes):

Before:

  • Inconsistent bedtime (11 PM - 2 AM)
  • Screens until falling asleep
  • Bedroom warm and somewhat light
  • Woke to multiple alarms, hit snooze 5+ times
  • Needed coffee immediately and throughout morning
  • Energy crash every afternoon
  • Fell asleep at 10:30 PM on weekends (clearly sleep-deprived)

Changes Made (over 6 weeks):

  1. Week 1: Set consistent 7 AM wake time (even weekends), no snoozing
  2. Week 2: Added morning walk for light exposure, installed blackout curtains
  3. Week 3: No screens after 9:30 PM, started dimming lights at 8 PM
  4. Week 4: Lowered bedroom temperature to 67°F, white noise machine
  5. Week 5: Established 30-minute wind-down routine
  6. Week 6: Stopped caffeine after 2 PM

After:

  • Consistent 10:30 PM bedtime, 7 AM wake
  • Falls asleep in 15-20 minutes
  • Sleeps through night (occasional bathroom trip)
  • Wakes 5-10 minutes before alarm most days
  • Coffee is enjoyable, not required
  • Stable energy; afternoon dip is mild
  • No weekend catch-up sleep needed

What Poor Sleep Hygiene Looks Like:

Jake, Software Engineer:

  • Works late on laptop in bed (bright screen, mentally stimulating)
  • Bedroom at 74°F, TV provides background noise and light
  • Falls asleep around 1-2 AM (whenever exhaustion wins)
  • Alarm at 8 AM, hits snooze until 8:45 AM
  • Multiple coffees before feeling functional
  • Crashes hard at 3 PM, has another coffee
  • Weekend: Sleeps until noon, still feels tired
  • Complains "I just don't need much sleep" (has no idea what well-rested feels like)

The cost: Chronic low-grade impairment, health consequences building silently.

🚀 Getting Started (click to expand)

Your 4-Week Sleep Hygiene Implementation Plan​

Week 1: Foundation​

Primary goal: Establish wake time consistency and assess current patterns

Action items:

  • Choose your wake time (same for every day, including weekends)
  • Set alarm and get up at that time—no snoozing
  • Track what time you actually fall asleep each night
  • Note how you feel each morning (1-10 scale)
  • Remove phone/screens from bedroom at night

Expected experience: May feel tired initially as body adjusts. This is normal.

Week 2: Light Exposure​

Primary goal: Optimize circadian signaling through light

Action items:

  • Get outside for 10-30 minutes within 1 hour of waking
  • Start dimming overhead lights at 8-9 PM (2-3 hours before bed)
  • Switch to warm-colored lamps in evening
  • Install blackout curtains or get eye mask
  • Cover/remove LED lights in bedroom

Expected experience: Should start falling asleep more easily.

Week 3: Temperature & Environment​

Primary goal: Create optimal sleep environment

Action items:

  • Set bedroom temperature to 65-68°F (18-20°C)
  • Assess bedroom for noise (consider white noise machine or earplugs)
  • Ensure bed and pillows are comfortable
  • Make bedroom completely dark
  • Keep bedroom for sleep only (no work, no TV in bed)

Expected experience: Deeper sleep, fewer awakenings.

Week 4: Wind-Down Routine & Caffeine​

Primary goal: Establish evening routine and manage stimulants

Action items:

  • Stop caffeine by 2 PM (earlier if sensitive)
  • No screens 1-2 hours before bed
  • Create 30-60 minute wind-down routine
  • Try warm bath/shower 1-2 hours before bed
  • Practice breathing exercises or light stretching before bed

Expected experience: Falling asleep becomes easier and more predictable.

Ongoing: Maintenance & Refinement​

Continue all habits, plus:

  • Track which specific practices make the biggest difference for you
  • Adjust timing seasonally (sunrise/sunset changes)
  • Fine-tune wind-down routine to what feels best
  • Address any remaining issues (see troubleshooting section)
  • Maintain consistency even on weekends and vacations

Quick Start (If 4 weeks feels overwhelming)​

Start with these 3 highest-impact changes:

  1. Consistent wake time — Same time every day, no snoozing
  2. Light exposure — Morning light + evening darkness
  3. Cool, dark bedroom — 65-68°F, completely dark

Even these three changes can produce dramatic improvements within 2 weeks.

Tracking Your Progress​

Simple sleep diary (track daily):

  • Bedtime
  • Approximate time fell asleep
  • Wake time
  • Quality (1-10)
  • How you feel (1-10)

Weekly assessment:

  • Am I falling asleep easier?
  • Am I waking more refreshed?
  • Is my energy more stable during the day?
  • Am I relying less on caffeine?
🔧 Troubleshooting (click to expand)

Common Sleep Hygiene Problems & Solutions​

Problem 1: "I do everything right but still can't fall asleep"​

Possible causes:

  • Trying to sleep before actually sleepy (low sleep pressure)
  • Anxiety or racing thoughts
  • Timing mismatch with chronotype
  • Underlying sleep disorder

Solutions:

  • Sleep restriction therapy: Only go to bed when genuinely sleepy (even if later than planned)
  • Temporarily reduce time in bed to build stronger sleep pressure
  • Try brain dump journaling 30-60 minutes before bed (not right at bedtime)
  • Consider cognitive behavioral therapy for insomnia (CBT-I) with a professional
  • Rule out sleep disorders with doctor if persistent

Don't: Lie in bed trying to force sleep—this trains your brain that bed = wakefulness

Problem 2: "I wake up in the middle of the night and can't get back to sleep"​

Possible causes:

  • Light or noise disruption
  • Room too warm
  • Stress or anxiety
  • Blood sugar fluctuations
  • Sleep apnea or other disorder

Solutions:

  • Environment check: Complete darkness (blackout curtains + cover all LEDs), white noise, cool room (65-68°F)
  • If awake >20 minutes, get up and do something boring in dim light, return when sleepy
  • Avoid looking at clock (creates anxiety)
  • Small protein snack before bed if you suspect blood sugar drops
  • Evaluate evening alcohol use (causes middle-night awakening)
  • If frequent, see doctor to rule out sleep apnea

Don't: Check phone, turn on bright lights, or start problem-solving tasks

Problem 3: "My schedule doesn't allow for consistent sleep times"​

Possible causes:

  • Shift work
  • Irregular work schedule
  • Social obligations
  • Underestimating sleep's importance

Solutions:

  • Shift workers: Keep as consistent as possible within your shift pattern; prioritize complete darkness for daytime sleep; consider shift work sleep disorder screening
  • Irregular schedule: Anchor with consistent wake time (even if bedtime varies slightly); protect sleep duration as priority
  • Social pressure: Reframe sleep as non-negotiable health requirement, like medication
  • Batch social events and plan recovery sleep after
  • Communicate boundaries: "I need to protect my sleep schedule"

Reality check: If truly impossible to maintain consistency, understand you're operating at a disadvantage. Mitigate with other hygiene factors.

Problem 4: "I need to use my bedroom for work/TV because of living situation"​

Possible causes:

  • Small apartment or shared space
  • No dedicated office area

Solutions:

  • Physical separation: Use a folding screen or curtain to create visual separation between work/sleep areas
  • Temporal separation: Remove work materials from sight at end of day
  • Minimize in-bed activities: Work at a desk (even small desk in bedroom), never in bed
  • Keep TV outside of bedroom if at all possible
  • If TV must be in bedroom, cover it or position so it's not visible from bed
  • Create strong bedtime ritual that signals transition from work-space to sleep-space

Key principle: Even in small spaces, create psychological separation

❓ Common Questions (click to expand)

Can I use my phone in bed if I have blue light filters on?​

While blue light filters help, they don't eliminate all the issues with phone use before bed. The content itself—emails, social media, news—can be mentally stimulating and increase arousal. Best practice: put phones away 1-2 hours before bed.

What if I can't afford blackout curtains?​

An eye mask works just as well and costs far less. Even covering LED lights on devices with tape can make a significant difference. Darkness is about eliminating light sources, not expensive solutions.

Does it really matter if I sleep in on weekends?​

Yes. Sleeping in 2+ hours creates "social jet lag"—your body experiences the equivalent of traveling across time zones every week. This disrupts your circadian rhythm and makes Monday mornings brutal. Consistency matters more than catching up.

I feel more alert late at night. Does that mean I'm a night owl?​

Possibly, but often this is circadian misalignment caused by poor sleep hygiene (bright evening light, inconsistent schedule, late caffeine). Try optimizing light exposure and consistency for 2-3 weeks before concluding you're a true evening chronotype.

When to Seek Professional Help​

See a healthcare provider if:

  • Persistent insomnia (>3 months)
  • Excessive daytime sleepiness despite adequate time in bed
  • Snoring, gasping, or breathing pauses (possible sleep apnea)
  • Restless legs or movement during sleep
  • Acting out dreams (RBD)
  • Sleep problems significantly impacting life quality
  • No improvement after implementing sleep hygiene for 3-4 weeks
⚖️ Where Research Disagrees (click to expand)

Naps: Helpful or Harmful?​

Some research suggests short naps (10-20 min) enhance alertness without affecting nighttime sleep, while other studies show any napping can interfere with sleep pressure buildup. The truth likely depends on individual factors and nap timing. If you struggle with nighttime sleep, eliminate naps first; if you sleep well, short afternoon naps are probably fine.

Exercise Timing​

Traditional advice says no exercise within 3 hours of bed, but recent research shows many people tolerate evening exercise fine. The effect is individual—some find evening workouts energizing, others have no sleep disruption. Experiment and track your response.

Alcohol as a Sleep Aid​

While alcohol is clearly detrimental to sleep quality (fragments sleep, suppresses REM), debate exists about whether very small amounts (1 drink) several hours before bed cause meaningful harm. The conservative recommendation: avoid alcohol 3-4 hours before bed.

✅ Quick Reference: Sleep Hygiene Checklist (click to expand)

Before Bed (Evening)​

  • Dim lights 2-3 hours before bed
  • No screens 1-2 hours before bed
  • No caffeine 8-10 hours before bed
  • No alcohol 3-4 hours before bed
  • No large meals 2-3 hours before bed
  • 30-60 minute wind-down routine
  • Keep bedroom cool, dark, quiet

Upon Waking (Morning)​

  • Wake at same time daily
  • Get bright light within 30-60 minutes
  • Delay caffeine 60-90 minutes (optional)
  • Exercise at some point in the day

Environment​

  • Room temperature 65-68°F (18-20°C)
  • Complete darkness (blackout curtains or mask)
  • Quiet (white noise if needed)
  • Comfortable bed and pillows
  • No work or screens in bed

💡 Key Takeaways​

Essential Insights
  • Consistency is foundational — Same time daily matters more than almost anything else
  • Light drives the rhythm — Morning light advances your clock, evening darkness protects melatonin
  • Temperature matters — Cool bedroom (65-68°F) facilitates the temperature drop needed for sleep
  • Wind down properly — 30-60 minutes of transition time is non-negotiable
  • Environment is controllable — Optimize darkness, quiet, and temperature
  • Lifestyle factors compound — Caffeine, alcohol, exercise, and food timing all matter
  • The bed is for sleep — Train your brain: bed = sleep time
  • Don't fight wakefulness — Get up if you can't sleep after 20 minutes
  • Sleep regularity predicts mortality — Independent of duration; consistency matters
  • Implementation beats perfection — Do what you can, consistently
📚 Sources (click to expand)

Sleep Regularity:

  • Sleep regularity vs duration mortality — Windred et al., SLEEP (2024) — Tier A — Regularity stronger predictor than duration

Intervention Effectiveness:

  • Nonpharmacological sleep hygiene NMA — PLOS One (June 2024) — Tier A — Resistance training most effective intervention
  • Sleep hygiene education for insomnia — Sleep Med Rev (2024/2025) — Tier A — 42 RCTs; modest but significant effect
  • CBT-I systematic review — JCSM (2021) — Tier A — CBT-I remains gold standard for chronic insomnia

Light Exposure:

  • Light exposure and mortality — PNAS (2024) — Tier A — Brighter nights = higher mortality risk

General:

  • Why We Sleep (Matthew Walker, 2017) — Tier C — Comprehensive overview of sleep science
  • Andrew Huberman, PhD (sleep protocols) — Tier C — Practical implementation strategies

See the Central Sources Library for full source details.

🔗 Connections to Other Topics​