Sleep Hygiene

Morning

• Wake at the same time every day, weekends included.
• Get bright light — outside if possible — within an hour of waking.
• Eat within the first few hours of the day.
• Move your body, even a short walk.

Daytime

• Cut caffeine by noon (its half-life is 5–6 hours).
• Take short breaks outside during the workday.
• Nap only briefly and only before 3pm, if at all.

Evening

• Dim lights 1–2 hours before bed.
• No caffeine, and cap alcohol early — it fragments sleep even if it helps you fall asleep.
• Finish eating 2–3 hours before bed.
• Start a short wind-down routine 30–60 minutes before bed.
• Screens: reduce or use night mode. Better yet, read a paper book.

Bedroom

• Cool: around 65–68°F.
• Dark: blackout curtains or a sleep mask.
• Quiet: earplugs or a white noise machine if needed.
• Boring: reserve bed for sleep and intimacy — not work, scrolling, or worry.

If you cannot sleep

• After 20 minutes awake, get out of bed.
• Do something calm and boring in low light (read, fold laundry, listen to a podcast).
• Return to bed when sleepy.
• Do not check the clock repeatedly.

When to seek help

Persistent insomnia responds very well to Cognitive Behavioral Therapy for Insomnia (CBT-I) — the first-line, non-medication treatment. If you snore loudly, gasp during sleep, or feel exhausted even after a full night, ask your doctor about sleep apnea.