Sleep Hygiene for Adults: An Evidence-Based Checklist

“Sleep hygiene” simply means the habits and environment that support good, consistent sleep. The good news is that many of the most effective changes are free and start tonight.

This guide is based on the official healthy-sleep recommendations published by the US National Institutes of Health (NHLBI) and, where noted, peer-reviewed research on light and sleep. It is general information, not medical advice — if poor sleep is affecting your daily life, see a GP.

The core habits

1. Keep a consistent sleep schedule

The single most important advice is to go to bed and wake up at the same time every day, including weekends. The NHLBI recommends keeping the difference between weekday and weekend wake times to no more than about one hour. Staying up late and sleeping in on weekends can disrupt your body clock’s sleep-wake rhythm.

Source: US National Institutes of Health, NHLBI — “Healthy Sleep Habits”.

2. Protect the hour before bed as quiet time

Use the hour before bedtime for quiet, relaxing activities. Avoid intense exercise and bright artificial light, such as from a TV or computer screen, because bright light can signal the brain that it’s time to be awake.

Source: NHLBI – “Healthy Sleep Habits”; consensus research on circadian light exposure (see sources below).

3. Watch caffeine and nicotine

Both are stimulants and can interfere with sleep. Caffeine’s effects can last up to 8 hours, so a coffee in the late afternoon can make it harder to fall asleep at night. Nicotine can also disrupt sleep.

Source: NHLBI – “Healthy Sleep Habits”.

4. Go easy on alcohol and heavy meals near bedtime

Avoid heavy or large meals within a few hours of bedtime (a light snack is fine), and avoid alcoholic drinks before bed. Although alcohol can make you drowsy, it can disrupt the quality of your sleep later in the night.

Source: NHLBI – “Healthy Sleep Habits”.

5. Make your bedroom quiet, cool and dark

Keep your bedroom cool, quiet and dark (a dim night light is fine if needed). Darkness supports the body’s natural production of melatonin, which helps regulate sleep.

Source: NHLBI – “Healthy Sleep Habits”; Sleep Foundation guidance on light.

6. Get daylight and physical activity during the day

Spend time outside every day when possible and stay physically active. Daytime light exposure helps anchor your body clock, and regular activity supports healthier sleep.

Source: NHLBI – “Healthy Sleep Habits”; published consensus on daily light patterns (see sources).

7. Relax before bed

A hot bath or relaxation techniques before bed can help you wind down.

Source: NHLBI – “Healthy Sleep Habits”.

About naps

A short daytime nap (no more than about 20 minutes for adults) can boost alertness and performance. However, if you struggle to fall asleep at night, limit naps or take them earlier in the afternoon — a long or late nap can make it harder to sleep at night.

Source: NHLBI – “Healthy Sleep Habits”.

How much sleep do adults need?

The NHLBI notes that a common myth is that people can manage on little sleep. Research indicates adults generally need at least 7–8 hours per night to be well rested.

Source: NHLBI – “Your Guide to Healthy Sleep”.

A note on screens and “blue light”

There is strong evidence that light exposure at night can delay sleep by shifting the body clock. While scientific consensus is still settling on exactly how much of this is due to screen light versus screen content and behaviour, there is broad agreement that reducing screen use before bed and avoiding bright light in the evening supports better sleep.

Source: PubMed consensus review on daily light exposure (2022); Sleep Health journal consensus on screen use and sleep.

Your one-night action plan

1. Set a fixed bedtime and wake time (and hold it on weekends).
2. Make the last hour screen-free and wind down quietly.
3. Skip late-afternoon caffeine and the nightcap.
4. Keep the bedroom cool, dark and quiet.
5. Go outside and move during the day.

If you’ve tried good sleep habits for several weeks and still have trouble sleeping — or you snore loudly, gasp, or feel exhausted despite “enough” sleep — see a GP. It may be worth checking for a sleep disorder such as obstructive sleep apnoea.

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Sources

• US National Institutes of Health, NHLBI — Healthy Sleep Habits: https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits
• US National Institutes of Health, NHLBI — Your Guide to Healthy Sleep (PDF): https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf
• Brown TM et al., Recommendations for daytime, evening, and nighttime indoor light exposure, PLoS Biology 2022 (PubMed 35298459): https://pubmed.ncbi.nlm.nih.gov/35298459/
• Sleep Health journal — consensus on screen use and sleep across the lifespan.

This article is for general information and is not a substitute for professional medical advice.