Sleep Hygiene Guide: Evidence-Based Steps to Improve Sleep Quality and Duration

Sleep hygiene refers to a set of behavioural and environmental habits that support regular, good-quality sleep. Health authorities including the US Centers for Disease Control and Prevention (CDC) and the UK National Health Service (NHS) publish similar core recommendations, built around a stable schedule, a suitable bedroom environment, and the timing of food, caffeine, alcohol and exercise.

How many hours of sleep do adults need?

A 2015 joint consensus statement from the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS), developed by a 15-member panel, recommends that adults aged 18 to 60 sleep seven or more hours per night on a regular basis. The panel stated that sleeping six or fewer hours per night is inadequate to sustain health and safety in adults. It set no firm upper limit, noting that more than nine hours may be appropriate for young adults, people recovering from sleep debt, or those with an illness, and that regularly sleeping longer is 'more likely to reflect chronic illness than to cause it.'

The CDC publishes duration guidance by age group that is broadly consistent with the AASM/SRS statement for adults, while giving separate ranges for younger groups.

Step-by-step: building a sleep hygiene routine

1. Keep a consistent schedule: go to bed and wake up at the same time every day, including weekends, so the body's internal clock learns when to expect sleep, per CDC and NHS guidance.
2. Start winding down before bed: the NHS suggests avoiding phones, tablets and computers for about an hour before bed, and trying relaxing activities instead, such as reading, meditation, or breathing exercises.
3. Put screens away: the CDC advises turning off electronic devices at least 30 minutes before bedtime, while the NHS points to blue light from screens making it harder to fall asleep and suggests avoiding them for about an hour beforehand.
4. Prepare the bedroom: both agencies describe the ideal sleep environment as quiet, dark and cool; the NHS suggests earplugs, blackout curtains or an eye mask if needed.
5. Mind the clock on substances: the CDC advises avoiding caffeine in the afternoon or evening, while the NHS advises avoiding alcohol and nicotine in the one to two hours before bed and suggests limiting caffeinated drinks such as tea and coffee in the evening, with a warm milky drink or herbal tea as an alternative.
6. Avoid large meals and alcohol close to bedtime: both sources list this as a standard sleep hygiene step, since alcohol can disturb sleep later in the night even if it initially makes falling asleep easier.
7. Get regular physical activity during the day: the CDC and NHS both say exercise supports better sleep, though the NHS adds that intense exercise close to bedtime may delay sleep for some people and is best moved earlier in the day.
8. If you cannot fall asleep, do not force it: the NHS suggests that if you are still awake after about 20 minutes, it helps to get up and do a calming activity in another room before trying again, rather than lying in bed trying to sleep.

What to do if these steps are not enough

Sleep hygiene habits are described by both the CDC and NHS as general, population-level guidance rather than treatment for a diagnosed sleep disorder. Neither source frames these steps as medical advice for conditions such as chronic insomnia, sleep apnoea or other diagnosed disorders, and persistent sleep problems should be discussed with a qualified healthcare professional rather than addressed through self-help tips alone.