Healthy sleep is about quantity and quality. For most adults, that means 7+ hours each night AND:
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.
Your daily routines—what you eat and drink, the medications you take, how you schedule your days and how you spend your evenings—can significantly impact the quality of your sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.
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.