Sleep Tips
Improve your sleep quality with these science-backed recommendations
Optimize your bedroom temperature
Keep your bedroom between 60-67°F (15-20°C). Your body temperature naturally decreases during sleep, and a cool room helps facilitate this process.
Block out noise and light
Use blackout curtains, eye masks, and earplugs or white noise machines to block disruptions that might wake you during the night.
Invest in a comfortable mattress and pillows
Your mattress and pillows should properly support your body. Replace your mattress every 7-10 years and pillows every 1-2 years for optimal comfort.
Keep electronics out of the bedroom
The bedroom should be associated with sleep and relaxation only. Remove TVs, computers, and work materials to strengthen this association.
Quick Sleep Facts
- Sleep Cycles
Each sleep cycle lasts around 90 minutes and consists of both REM and non-REM sleep
- Ideal Duration
Most adults need 7-9 hours of sleep per night for optimal health
- Blue Light Impact
Blue light from screens can suppress melatonin production by up to 80%
Common Sleep Disorders
Insomnia
Difficulty falling asleep, staying asleep, or both. Affects approximately 30% of adults at some point in their lives.
Sleep Apnea
A disorder where breathing repeatedly stops and starts during sleep, reducing oxygen levels and causing fragmented sleep.
Restless Legs Syndrome (RLS)
A condition that causes an uncontrollable urge to move your legs, usually due to an uncomfortable sensation.
Narcolepsy
A chronic sleep disorder characterized by overwhelming daytime drowsiness and sudden attacks of sleep.
Quick Sleep Quality Self-Assessment
Answer these quick questions to assess your sleep quality and get personalized recommendations:
How long does it typically take you to fall asleep?
How often do you wake up during the night?
How rested do you feel when you wake up?
How often do you feel sleepy during the day?
How consistent is your sleep schedule?
Additional Resources
National Sleep Foundation
Expert information on sleep health and sleep disorders.
CDC Sleep and Sleep Disorders
Public health resources and information on sleep.
Mayo Clinic Sleep Guide
Medical insights on healthy sleep habits.
American Sleep Association
Resources for sleep disorders and treatment options.