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