Do You Have Healthy Sleep Habits?

When you make it a habit to get good sleep, you’re healthier and you feel better. See how many of these things you can do in the next 30 days. 

1. Go to sleep and wake up at about the same time every day.

2. Make your bedroom dark, quiet, and comfy.

3. Try to get 7-8 hours of shut-eye per night.

4. Don’t eat a big meal close to your bedtime.

5. Get up and read a book if you can’t sleep.

6. Take your computer and TV out of your bedroom.

7. Put your smartphone in a drawer, so the screen light doesn’t keep you up.

8. Try not to nap.

9. Avoid caffeine at least 6 hours before bedtime.

10. Exercise most days this week. Do it early in the day if you find that later workouts hamper your sleep.

11. Start a sleep diary. Write down how well and how long you rest.

12. Don’t drink alcohol at night.

13. Talk with your doctor about any sleep problems you often have.

WebMD Medical Reference Reviewed by Nayana Ambardekar, MD on February 05, 2020



American Academy of Sleep Medicine: "Two Week Sleep Diary."

Medscape Education: "Consequences of Nighttime Heartburn: QoL and Sleep Disturbances: Nighttime Heartburn and Sleep Disturbances -- Issues in Prevalence and Quality of Life."

National Heart, Lung, and Blood Institute: "Your Guide to Healthy Sleep."

National Institute of Neurological Disorders and Stroke: "Brain Basics: Understanding Sleep."

National Sleep Foundation: "Diet, Exercise and Sleep;" "Healthy Sleep Tips;" "How Much Sleep Do We Really Need?;" and "Let Sleep Work for You."

Roehrs, T. Sleep Medicine Review, 2007.

Drake, C. Journal of Clinical Sleep Medicine, Nov. 15, 2013.

The Harvard Medical School Family Health Guide: "Insomnia: Restoring Restful Sleep."

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