Practical sleep education
Ten everyday sleep habits to explore
Practical sleep education for adults, with a printable seven-day sleep diary. Start with one habit that fits your life and adapt it to your needs.
Your own rhythm.
The everyday essentials
Ten everyday sleep habits
These ideas are intended for adults. Adapt them to your work, caregiving responsibilities, health needs, and living space. A difficult night is not a personal failure.
Keep a schedule
Aim for consistent bedtimes and wake-up times, including weekends.
Dim the lights
Spend the hour before bed in a quieter, lower-light setting. Put bright screens away.
Skip late caffeine
Keep caffeine earlier in your day. Its effects can last for many hours, depending on the amount and your sensitivity.
Keep it cool
Keep your bedroom comfortably cool, and adjust bedding and room temperature to your comfort.
Create a sleep sanctuary
Make your room dark and quiet, with a comfortable mattress and pillows.
Slow your mind
Try meditation, a warm bath, or another gentle relaxation practice before bed.
Avoid heavy meals and alcohol
Leave a few hours between large meals and bedtime, and skip alcohol close to bed.
Move during the day
Make regular physical activity part of your day to support sleep.
Get morning daylight
Spend time outdoors early in your day when possible to help support your sleep-wake rhythm.
Create a nightly ritual
Repeat a short, calming routine as bedtime approaches, such as reading or listening to soothing music.
Source: NHLBI · Healthy Sleep Habits
Care beyond the basics
When everyday habits are not enough
Ongoing sleep trouble deserves attention. If poor sleep is affecting your daytime life, talk with a qualified healthcare professional. Healthy habits can support sleep, but persistent insomnia may need a specific treatment such as cognitive behavioral therapy for insomnia (CBT-I).
Read about insomnia care at NHLBI ↗Notice your own patterns
A printable seven-day sleep diary
Use a simple paper diary to notice your sleep and daytime routines. Bring it to a healthcare appointment if it helps you describe what you are experiencing.
Print it and fill it in offline. This site does not collect your diary entries. A diary is a way to keep notes, not a diagnosis.