Sleeping Better guide

Sleep is shaped by routine, environment and circumstances, some of which you cannot control. This guide focuses on what you can adjust, without expecting perfection.

Key takeaways

Public health guidance suggests at least 7 hours of sleep a night for adults aged 18 to 60 (7 to 9 hours for 61 to 64, and 7 to 8 hours for 65+).
Keep a short, realistic wind-down in the hour before bed by dimming bright lights and choosing a quiet activity.
A dark, quiet room, a consistent wake time when schedules allow, and mindful timing of caffeine and alcohol support better rest.
Talk to a clinician if sleep trouble persists, if you feel very sleepy while driving, or if someone notices loud snoring or pauses in breathing.

Sleep opportunity and sleep quality

A man smiling as he reads a book in bed under a warm lamp, his phone set aside

Two things matter: having enough time available for sleep, and how well you sleep in that time. For adults, CDC guidance is at least seven hours for ages 18 to 60, seven to nine hours for ages 61 to 64, and seven to eight hours for those 65 and older. Time in bed is not the same as time asleep.

A wind-down you can keep

In the hour before bed, a simple routine can help: prepare what you need for the next day, lower bright lights, and choose a quiet activity. Keep it short enough that you will actually do it.

If you cannot fall asleep, some people find it helps to get up and do something quiet in dim light until they feel sleepy, then go back to bed.

Your room and your daytime habits

A dark, quiet and comfortable room can help. During the day, a reasonably consistent wake time, when your responsibilities allow, and attention to the timing of caffeine and alcohol can also make a difference.

A simple diary, without scoring yourself

For a week or two, jot down when you went to bed, when you woke, and anything you noticed. Look for patterns rather than grading each night.

A diary can also be useful if you later decide to talk to a doctor about your sleep.

When an assessment may help, including shift work

If you regularly have trouble sleeping, feel impaired during the day, snore loudly, or someone notices you gasping or pausing in your breathing during sleep, talk to a doctor. These can be signs of a sleep disorder that needs clinical assessment, and sleep habits alone do not treat conditions such as sleep apnea.

If you work shifts, the same ideas still apply, adapted to your schedule: a consistent sleep window where possible, a dark room during the day, and a short wind-down after your shift.

Try it: an optional example

When your responsibilities allow, keep a reasonably consistent wake time. In the evening, set out tomorrow’s essentials, lower bright lights, pick a quiet activity, and note what you observe without grading yourself.

Safety. This guide makes no promises about deep sleep, a perfect bedtime or temperature, and does not recommend supplements or draw medical conclusions from sleep trackers. Talk to a doctor about ongoing sleep problems.

Sources

Written from primary sources. Review by a qualified professional is pending. General information, not medical advice. Links are to primary sources and are not endorsements of LiftIQ. Photos are illustrative.