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The 10-step sleep reset

The 10-step sleep reset

Build these habits

  • 1.Wake at the same time every day
  • 2.Get 10–20 minutes of morning daylight
  • 3.Move your body during the day
  • 4.Eat dinner 2–3 hours before bed
  • 5.Keep the bedroom cool, dark and quiet

Drop these

  • 6.Drink tea or coffee after 2 p.m.
  • 7.Use screens in the last hour before bed
  • 8.Use alcohol as a sleep aid
  • 9.Nap longer than 20–30 minutes
  • 10.Lie awake in bed for more than 20 minutes

Sources: AASM/SRS 2015; ACP 2016

Text version

Do: wake at the same time every day; get 10 to 20 minutes of morning daylight; move your body during the day; eat dinner 2 to 3 hours before bed; keep the bedroom cool, dark and quiet. Don't: drink tea or coffee after 2 p.m.; use screens in the last hour before bed; use alcohol as a sleep aid; nap longer than 20 to 30 minutes; lie awake in bed for more than 20 minutes (get up and do something calm, then return).

From the topic: Sleep

Sources

  1. 1.Recommended amount of sleep for a healthy adult: a joint consensus statement — Sleep (AASM and Sleep Research Society), 2015Guideline
  2. 2.Management of chronic insomnia disorder in adults: a clinical practice guideline — Annals of Internal Medicine (American College of Physicians), 2016Guideline