Sleep hygiene guide stresses regular schedule, caffeine limits and avoiding bed‑rotting

A health advisory outlines practical steps to improve sleep quality. It recommends keeping a consistent sleep‑wake time each day, including weekends, to support the body's circadian rhythm. Reducing caffeine intake, especially after midday, is suggested to avoid interference with adenosine and melatonin production. The guide also advises limiting time spent awake in bed—such as streaming or scrolling—to prevent the habit known as “bed rotting,” encouraging the use of the bedroom solely for sleep.

These recommendations aim to enhance mood, cognitive function and overall wellbeing by fostering regular rest patterns and healthier sleep environments.