Sleeping 7 to 9 hours per night is crucial for health and can improve your mental and emotional well-being. Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep:

  • Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends (or as close as you can ;).

  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. White noise machines can help mask noises elsewhere in your building. 

  • Reduce use of screens at night and in the bedroom. If this isn’t realistic, use phone settings such as the iPhone’s Night Mode (which reduces the brightness and amount of blue light after sundown) and Bedtime (which turns off notifications after bedtime and reminds you when to go to sleep). The computer application f.lux can be installed to reduce the brightness and amount of blue light of your computer screen. 

  • Avoid large meals and alcohol before bedtime. As your body metabolizes alcohol and food overnight, you may experience wakefulness and have less restful sleep.

  • Reduce your caffeine intake, especially after noon. Individual sensitivity to caffeine varies, but if you’re having trouble sleeping, try reducing. 

  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night. 

Adapted from the CDC’s Tips for Better Sleep.


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