Sleep Hygiene Guidelines

Introduction to Sleep Needs

Adults should aim for 7-9 hours of sleep per 24-hour period to maintain optimal health and reduce risk of mortality and other adverse health outcomes, as recommended by the American Thoracic Society 1, 3
Sleeping less than 6 hours per night is associated with serious health problems including increased risk of death, according to the American Thoracic Society 1, 3
Sleeping more than 9-10 hours regularly may also signal underlying health issues and should be discussed with your healthcare provider, as suggested by the American Thoracic Society 1, 4

Wake up at the same time every day, including weekends, even if you didn't sleep well the night before, as recommended by the European Society for Medical Oncology 5
Go to bed at the same time every night to strengthen your body's natural sleep-wake cycle, according to the European Society for Medical Oncology 5
Irregular sleep schedules, especially on weekends, disrupt your circadian rhythm and make quality sleep harder to achieve, as noted by the European Society for Medical Oncology 5

Keep your bedroom quiet, dark, and at a comfortable temperature (typically cooler is better), as recommended by the European Society for Medical Oncology 5
Remove pets from the bedroom if they disturb your sleep, according to the European Society for Medical Oncology 5
Ensure your sleep space is safe and predictable—disparities in having a consistent place to sleep directly impact sleep health, as suggested by the American Thoracic Society 1, 3

Avoid caffeine for at least 6 hours before bedtime (coffee, tea, energy drinks, chocolate), as recommended by the European Society for Medical Oncology 5
Avoid nicotine at any time—it acts as a stimulant and disrupts sleep, according to the European Society for Medical Oncology 5
Avoid alcohol for at least 4 hours before bedtime—while it may help you fall asleep initially, it significantly disrupts sleep quality and causes nighttime awakenings, as noted by the European Society for Medical Oncology 5

Exercise regularly, preferably in the morning or afternoon, but avoid vigorous exercise within 2-4 hours of bedtime, as recommended by the European Society for Medical Oncology 5
Limit naps to 30 minutes maximum and avoid napping after 2 PM, according to the European Society for Medical Oncology 5

Engage in relaxing activities 30-60 minutes before bed: reading, journaling, taking a warm bath, gentle stretching, or listening to calm music, as suggested by the American Academy of Sleep Medicine 6
Practice relaxation techniques such as progressive muscle relaxation, guided imagery, deep breathing exercises, or meditation, according to the American Academy of Sleep Medicine 6

If sleep hygiene practices do not improve your sleep after 2-4 weeks, consider cognitive behavioral therapy for insomnia (CBT-I), which is more effective than sleep medications for long-term improvement, as recommended by the American Thoracic Society 4, 6
Consult your healthcare provider if you suspect you have a sleep disorder such as sleep apnea, restless legs syndrome, or chronic insomnia, according to the American Thoracic Society 1, 7