Building a Bedtime Routine for Better Sleep

How much sleep do adults need?

The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults sleep 7 or more hours per night on a regular basis to promote optimal health. The CDC gives similar guidance by age:

• Ages 18 to 60: 7 or more hours per night
• Ages 61 to 64: 7 to 9 hours
• Ages 65 and older: 7 to 8 hours

According to the same expert consensus, regularly sleeping less than 7 hours a night is associated with health problems including weight gain, diabetes, high blood pressure, heart disease and depression, as well as more errors and a greater risk of accidents.

Keep a consistent schedule

One of the most commonly recommended sleep habits is going to bed and waking up at about the same time every day, including weekends. The NHLBI suggests keeping weeknight and weekend sleep times within about an hour of each other.

1. Choose a wake-up time you can keep most days.
2. Count back at least 7 hours, plus some time to fall asleep, to find your target bedtime.
3. Set a gentle "start winding down" reminder about an hour before that bedtime.

Create a wind-down routine

A routine tells your body and mind that the day is ending. The NHLBI suggests using the hour before bed for quiet time, and notes that relaxing activities such as a warm bath or relaxation techniques can help.

• Dim the lights in your home.
• Read a paper book, listen to calm music or try gentle stretching.
• Write down tomorrow’s to-do list so it is out of your head.
• Prepare tomorrow’s breakfast or lunch. Our meal prep basics guide can help.

Put screens away

Bright artificial light, such as from a TV, computer or phone screen, may signal your brain that it is time to be awake. The CDC recommends putting screens and other electronics away at least 30 minutes before bed. Charging your phone outside the bedroom can make this easier.

Caffeine, alcohol and late meals

What you have during the afternoon and evening can affect how well you sleep:

• Caffeine: The effects of caffeine can last up to 8 hours, so an afternoon coffee may keep you up at night. Consider limiting caffeine later in the day.
• Alcohol: Avoid alcoholic drinks before bed.
• Large meals: Try to skip large meals close to bedtime. If you are hungry in the evening, a light snack may suit you better. See our practical snack ideas.
• Nicotine: Nicotine is a stimulant that can interfere with sleep, especially close to bedtime.

Set up a sleep-friendly bedroom

Aim for a bedroom that is quiet, cool and dark. A few changes that may help:

• Use curtains or an eye mask to block light. A dim night light is fine if you need one.
• Try earplugs or a fan if noise is a problem.
• Keep the room at a comfortable, cool temperature.
• Keep work and screens out of bed where possible.

If you nap, the NHLBI suggests adults keep naps to 20 minutes or less, and to nap earlier in the afternoon or skip naps if you have trouble sleeping at night.

When to talk with a doctor

Routines help many people, but they are not a fix for every sleep problem. Talk with a health care provider if you regularly have trouble sleeping, or if you notice signs of poor sleep such as:

• Trouble falling asleep
• Waking up repeatedly during the night
• Feeling tired even after getting enough sleep

A provider may suggest keeping a sleep diary or having a sleep study to find out what is going on. You can track your bedtime routine alongside other habits on a simple checklist or calendar, which can be useful to bring to that conversation.