Sleep hygiene guidelines from AASM and CDC to improve sleep quality

sleep hygiene insomnia prevention sleep quality caffeine consumption sleep habits

Health organizations, including the American Academy of Sleep Medicine (AASM), the Centers for Disease Control and Prevention (CDC), and the NHS, emphasize that quality sleep is driven by consistent habits known as sleep hygiene.

Key recommendations to improve sleep include maintaining a consistent sleep schedule even on weekends and creating a sleep-conducive environment that is dark, quiet, and cool (ideally between 18–20 degrees Celsius). Experts advise avoiding blue light from electronic devices at least 30 minutes before bed to prevent the suppression of melatonin.

Dietary habits also play a significant role. Research indicates that consuming up to 400 milligrams of caffeine can reduce total sleep duration by over an hour, even if consumed several hours before bed; experts suggest avoiding caffeine after 14:00 or 17:00. Additionally, while alcohol may aid initial relaxation, it reduces overall sleep quality. Heavy meals and intense exercise close to bedtime should also be avoided.

If sleep difficulties persist, the AASM suggests consulting a physician to discuss options such as cognitive-behavioral therapy for insomnia.