How to Get
Healthy Sleep
What is healthy sleep?
Healthy sleep is about quantity and quality. For most adults, that means 7+ hours each night AND:
- Not waking up frequently
- Going to bed and waking up at roughly the same time each day
- Waking up feeling refreshed
Sticking to a healthy sleep routine over time can help you lead a longer, more productive life. These routine sleep habits make up your “sleep hygiene” and can help you fall asleep and stay asleep.
Make sleep work for you.
Everyday life can get in the way of a good night’s sleep. Caring for and supporting your family, using social media before bed, and what you eat and drink can significantly impact the quality of your sleep. A few small changes to your routine can mean the difference between sound sleep and a restless night. Take this short quiz to learn how to get a better night’s sleep.
 Take our sleep quiz.Top 10 tips for getting healthy sleep.
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends and during vacations.
Set a bedtime that is early enough for you to get at least 7 hours of sleep.
Use your bed only for sleep and sex, or when you are sick. Watch TV and work outside the bedroom.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Reduce your fluid intake before bedtime.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Avoid drinking caffeine in the afternoon or evening.
If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light.
Avoid alcohol before bedtime.
