TIPS FOR HEALTHY SLEEP

Getting quality sleep is essential for your brain and body. Research shows that good sleep can help reduce your risk of Alzheimer’s disease, heart disease, high blood pressure, and other serious health conditions.

According to the National Institutes of Health, four key sleep factors protect your health:

Good-quality, uninterrupted sleep
7–9 hours of sleep each night
Regular bedtime and wake-up times
Exposure to sunlight during the day

Below are practical tips to help you improve your sleep habits.

Practice healthy daytime habits

Calendar and alarm clock representing regular sleep and wake times

Go to sleep and wake up at the same time every day.

Older women performing light exercise to support daytime health and better sleep

Exercise regularly, but avoid workouts within 2–3 hours of bedtime.

Coffee beans representing caffeine to avoid late in the day for better sleep

Avoid caffeine, nicotine, and alcohol late in the day.

Medication bottles representing drugs that may disrupt sleep

Avoid medications that delay or disrupt sleep if possible (check with your doctor first).

Sun representing daily sunlight exposure for healthy sleep patterns

Get at least 30 minutes of sunlight exposure.

Cat representing avoiding naps after 3 p.m. to maintain healthy sleep patterns

Skip naps after 3 p.m.

Plate with a large meal representing heavy food to avoid late at night for healthy sleep”

Limit large meals and drinks late at night.

Create a Sleep-Friendly Environment

Pillows representing a comfortable sleep environment

Use a comfortable mattress and pillow.

Electronics forbidden sign representing avoiding screens before bedtime

Avoid electronics and blue-light screens before bed.

Thermometer representing keeping bedroom temperature cool for better sleep

Keep your bedroom cool and quiet.

Wind Down Before Bed

Music notes representing relaxing activities like soft music before sleep

Take time to relax with a book, soft music, or meditation. Turn off the TV and other electronics at least 30 minutes before bed.

Bathtub representing a warm bath to help wind down before bed

Turn off the TV and other electronics at least 30 minutes before bed.

Closing Notes

If you can’t fall asleep within 20 minutes, get up and do something relaxing until you feel tired.

If you continue to have trouble sleeping, contact your healthcare provider for further evaluation. For more information, visit National Institutes of Health: Sleep.

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