Version June 2024
| Recommendation | Details |
| Keep a regular sleep schedule | Try to get up around the same time each morning. This will help you feel sleepy around the same time each evening. Getting up and going to bed on a regular schedule can improve sleep quality long-term. |
| Avoid napping | Try not to take naps. It's especially important to avoid naps lasting longer than 1 hour and naps late in the day. |
| Limit caffeine | Avoid caffeine after lunch. This will allow your body to process most of the caffeine before bedtime so it doesn't keep you from falling asleep. |
| Limit alcohol | In general, avoid alcohol near bedtime. Alcohol often makes you fall asleep quickly but wake up during the night. |
| Avoid nicotine | Nicotine can make it harder to fall asleep and stay asleep. Avoid smoking or vaping near bedtime and at night. |
| Exercise | Getting regular physical activity is good for your health. It can also improve sleep if you exercise at least 4 to 6 hours before bedtime. Heavy exercise within 2 hours of bedtime can make it harder to fall asleep. |
| Keep the sleep area quiet and dark | Noise and light during the night can disrupt sleep. It might help to use white noise or ear plugs. Using blackout shades or an eye mask can block light. It's also a good idea to avoid looking at screens before bedtime. |
| Bedroom clock | Avoid checking the time at night. This can make it harder to fall back asleep. This includes alarm clocks and other devices (like a watch or smartphone). |
| Evening eating | Avoid eating a large meal close to bedtime. Try to eat a healthy and filling (but not too heavy) meal early in the evening. Avoid late-night snacks. |
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