Building better

sleep habits
Say hello to
better sleep
You’re reading this guide because you’re ready to take steps toward getting
better sleep. We recommend identifying the areas you need to work on the
most and starting there. Be patient with yourself as you work on improving
your sleep habits and don’t try to take on too much at a time. Remember,
consistency is key and any progress is a step in the right direction.

We’ve filled this guide with a number of different topics related to sleep to give
you all the information you need to improve your sleep. Each section ends with
a quick recap of the information we’ve covered. These recaps are focused on
the main points of the section and provide recommendations and actions you
can take to try to improve your sleep.

We’ve also included a daily checklist with actions you can take every day and
night to set yourself up for better sleep. Think of it as a jumping-off point to
help you start making changes to your daily routine to improve your sleep. Not
every item on the checklist may work for you, and that’s alright. See what you
can do and feel free to use the checklist to help you get oriented each day.

If you haven’t already, we encourage you to discover your current sleep score
through our test. You can use your score as a baseline as you start thinking
about your sleep needs and what you need to improve. As you use this guide,
you can track how your score changes over time to see your hard work pay off.

Medical disclaimer: The following content should not be used as medical

advice or as a recommendation for any specific treatment. Before making
any lifestyle changes, consult your health care professional.
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Table of contents
Harnessing your wolf chronotype-------------- 5 Noise --------------------------------------------------------------------------------- 62
Discovering your chronotype---------------------- 17 Humidity --------------------------------------------------------------------- 64
The power of a sleep coach --------------------------- 20 Allergens -------------------------------------------------------------------- 65
Building better daily habits --------------------------- 21 Smell -------------------------------------------------------------------------------- 66
Habit building 101------------------------------------------- 22 Room layout ----------------------------------------------------------- 67
Resetting your metabolic clock ---------- 26 Building better sleep routines ------------------ 68
Alcohol and caffeine-------------------------------------- 30 Setting a consistent bedtime
Alcohol ------------------------------------------------------------- 31 and wake time ----------------------------------------------------- 69
Daytime caffeine --------------------------------- 34 Wake-up routines ------------------------------------------- 71
Exercise, diet, and sleep --------------------------- 36 Bedtime routines---------------------------------------------- 72
Why exercise? ------------------------------------------ 36 Naps --------------------------------------------------------------------------------- 75
Food and sleep ---------------------------------------- 39
Guided meditation ----------------------------------------- 76
Managing exposure to light ---------------- 41
Daily sleep checklist -------------------------------------------- 78
Electronics usage ----------------------------------------------- 43
References ---------------------------------------------------------------------- 79
Building a better sleep system ------------------- 46
Mattresses ---------------------------------------------------------------- 47
Pillows ---------------------------------------------------------------------------- 51
Temperature ----------------------------------------------------------- 54
Room darkness ---------------------------------------------------- 56
Bedding ------------------------------------------------------------------------ 58
Children and pets --------------------------------------------- 60
Harnessing Your Wolf Chronotype
Wolves are the late risers of the world. Wolves prefer to go to bed around or after
midnight, they usually wake up later in the day, and they’re usually most productive
between 10 a.m. and 4 p.m. They often get boosts of energy in the evening, with some
wolves finding they do their best work at night. Wolves are often at odds with the hours
of a typical workday. Around 15% of people are wolves.

If you…
• Struggle to get up before 9 a.m.
• Have rough mornings, but you’re really “on” in the
afternoons and evenings
• Can stay up late without trying, to midnight or even 2 a.m.

…you’re probably a wolf.

5
Strengths
Each chronotype has its own unique strengths built into their natural cycles. Thanks to
running later, wolves often have the advantage and energy when other chronotypes are
feeling tired.

Work Later Socially Active at Night

Once wolves wake up for the day, they remain Due to their delayed sleep schedules, wolves
mentally alert well into the night when other have more staying power when it comes to
chronotypes start to lag. Many wolves prefer socializing. They’re able to stay out at parties,
to carry out focused work during later hours, nighttime events, and happy hours while
with the added benefit of fewer distractions other chronotypes are ready to go to sleep.
at night. As a result, wolves are often able to stand
Wolves can also be a bit more flexible when out socially and take advantage of the
it comes to exercise. Since their bedtimes opportunities that come with nightlife.
are naturally so late, wolves can often work
out later in the day without it impacting their
sleep schedule.

Pain Points
Each chronotype has its own unique struggles built into their natural cycles. Wolves
usually run into issues around being “behind” everyone else in the day.

Meal Timing Struggles Stress Around Being Out of Sync

Wolves operate on a delay compared to Society is not built for night owls, and wolves
others and often experience disorganization are often reminded of that. Wolves naturally
with their eating habits. For example, while wake up later, eat later, and hit their bursts of
other chronotypes may have breakfast early energy later. They don’t feel “on” and ready
in the day, wolves may not feel hungry until to be productive or engaged at the same
mid-morning. times of day as other chronotypes. Other
If not approached intentionally, their timing chronotypes may be tempted to treat wolves
for meals can be off, leading to cycles of as though they are lazy or scattered because
eating too much or snacking at inopportune they’re not in sync.
times, leaving wolves too full when they Since they’re so active at night, wolves may
should be productive and even interfering rely on alcohol, snacking, and other stress
with sleep. relievers to help them wind down so they can
follow a regular sleep schedule in society’s
eyes. Unfortunately, these methods can
backfire, interfering with the quality of a
wolf’s rest and contributing to the cycle.

6
How to Adjust
Your Schedule
to Match Your
Chronotype

Most people have an idea of what their When we do things can be just as
chronotype is, based on when they like to important as how we do them. When we
wake up and go to bed. That being said, plan our days around our body’s natural
few of us actively work with and harness cycles, we’re able to better synchronize
our chronotype to its fullest potential. our bodies with our actions. We’ve got
Sometimes our lives and society aren’t a energy when we need it, we’re in the right
match for our chronotypes, sometimes we headspace to tackle the right problems,
don’t know our chronotypes well enough and we’re better equipped to rest when it’s
to know what times we should focus on time for bed.
different tasks.

7
It takes time to make large-scale changes to your routine, so we recommend
focusing on different changes each week to optimize your schedule over time
and improve your sleep. Here are the changes you should focus on over the
next few weeks to have the biggest impact on your sleep quality, and start
living in line with your chronotype:

Week 1 • Eat breakfast

• Get five to fifteen minutes of direct sunlight
within an hour of waking
• Wean yourself off of early morning coffee

Week 2 • Continue with previous week’s changes

• Drink coffee at 11:00 a.m. at the earliest
• Hold off on dinner until 8:00 p.m.

Week 3 • Continue with previous weeks’ changes

• Start showering late at night instead of early morning
• Use your morning to plan for the day ahead

Week 4 • Continue with previous changes

• Exercise in the evening
• Stop using all electronics by 11:00 p.m.

8
A Perfect Day in the Life of a Wolf
Your Best Schedule
Here’s a breakdown of what a perfect day in the life of someone with a wolf chronotype
would look like, if you’re planning around your chronotype. We’ve outlined what you
should do at different times of day to best harness your natural cycles as a wolf.

7:00 a.m. Why?

As a wolf, your body’s clock is delayed compared to the rest of the
What to Do world. Wolves are often tempted to stay in bed and hit snooze multiple
Set two alarms, times to feel like they’re rested enough to get up. Unfortunately, most
wake up snooze intervals are too short to provide you with any extra rest.
What to Avoid Instead, set two alarms. The first alarm will wake you up, while the
Hitting snooze second alarm goes off twenty minutes later. That twenty minutes of
rest will allow you to ride the last waves of REM sleep and warm up to
getting out of bed. You’ll feel more refreshed than you would by just
hitting snooze three times.

7:30 a.m. Why?

Wolves often skip breakfast because they don’t feel ready for it, but
What to Do their bodies still need nutrition after waking up. Start with twelve
Drink water, have quick ounces of water to rehydrate and get your metabolism moving. Then,
and easy protein have a light, easy source of protein like a hard-boiled egg, a protein
shake, or a cup of yogurt.
What to Avoid
Caffeine, skipping You may feel like you need caffeine to shake off your morning brain
breakfast fog, but hold off. Your body’s “wake-up” hormones are already putting
in the work to get you moving. Caffeine at this stage will just make you
jittery and suppress your appetite.

8:30 a.m. Why?

Many wolves typically commute to work in a fog. Getting five to
What to Do fifteen minutes of direct sunlight in the morning will help tell your
Get a little exercise and brain it’s time to be awake, cutting off melatonin production, and
sunlight, then commute reducing your brain fog. A bit of exercise and deep breathing will also
help here.
What to Avoid
Rushing off to work in a Try to work in some sunlight, light exercise, and deep breathing
fog busy work however you can as you commute. Whether it’s taking your dog for
a walk, parking so you’ll have to walk a few blocks, or heading to a
farther subway or bus stop, getting a bit of movement in is key.

9
9:00 a.m. Why?
Although you’ve shaken off some of the morning fog, many wolves
What to Do are still ramping up for the day around this time. Your energy levels
Plan and brainstorm and mental alertness are building, so don’t try to strain yourself by
What to Avoid handling difficult tasks yet.
Difficult, high-focus work Instead, accept that as a wolf, your most productive and focused hours
will be in the afternoon. Take this time in the morning to organize
yourself for the day ahead. Plan out what tasks you’ll focus on for
the rest of the day, and when you’ll tackle them. Allow yourself some
space to write and let your mind wander, whether generally or focused
on a specific work task.

11:00 a.m. Why?

By now, the hormones that help you wake up have had a chance to
What to Do properly cycle through your body. Caffeine will actually help you at
Coffee break this point.
What to Avoid Try to limit yourself to one cup of coffee here, and avoid unnecessary
Carbs, sugar, donuts sugar or carbs. They may feel good in the moment, but they’ll push
you toward crashing later after your blood sugar spikes.

11:15 a.m. Why?

Around this time, you should be getting into your groove. You haven’t
What to Do hit your peak yet, but you’re ready to get productive. This is the
Busy work, tasks that perfect time to devote to easier tasks or repetitive work that won’t
don’t take too much require you to be fully “on.”
concentration or insight
Avoid going to lunch now so you can harness this productive energy. If
What to Avoid you’re feeling hungry, try drinking water or having a small snack that’s
Lunch purely protein.

1:00 p.m. Why?

Try working a short walk in before you eat to stimulate your
What to Do metabolism. Go for a meal with a balance of protein, carbs, and
Light exercise, lunch, healthy fats like a salad with grilled chicken or a fajita bowl with rice.
socializing Avoid heavy carbs or heavy meals because they’ll make you sleepy
What to Avoid and you’re about to hit the most productive part of your day.
Heavy carbs, eating If you can, get lunch with others and socialize. Your mind has had
too quickly enough time to wake up by now, so you’ll be ready to chat.

10
2:00 p.m. Why?
After lunch, you’re hitting your state of peak mental clarity. This is
What to Do the perfect time to throw yourself into important, analytical tasks
Tackle the important that require you to be “on.” Tackle important meetings, negotiations,
things problem solving, and focused work.
What to Avoid You may be tempted to have a last cup of coffee to help you soar
More coffee through the productive afternoon ahead. Don’t. It’ll only make it
harder for you to sleep later.

4:00 p.m. Why?

Have a light snack to tide yourself over until dinnertime. Avoid eating
What to Do too much here, or you may end up ruining your productivity for the
Have a light snack rest of the day.
What to Avoid
Overeating

4:15 p.m. Why?

Compared to other chronotypes, you’ve hit your stride and you’re
What to Do wide-awake. Take advantage of your mental alertness here to shine
Have meetings, present in meetings, make phone calls, and persuade others of your ideas.
ideas, discussions, make
Avoid spending your focused mental energy on easier tasks that
phone calls
don’t require as much concentration.
What to Avoid
Busy work

6:00 p.m. Why?

Use the evening energy surge that you feel around this time to get
What to Do moving. Your body is ready for exercise, so this is a great time to go on
Exercise a long walk, head to the gym, or take your kids to the park.
What to Avoid Staying active will help you stave off your need for dinner, and a few
Dinner days of this routine will help your stomach adjust as well.
Note that as a wolf, you’ll be eating later with this schedule. If you have
children, you may have to stagger dinner somewhat so they eat earlier.

7:00 p.m. Why?

Wolves are still in their energy surge at this time, making it a great
What to Do opportunity to bond and connect with their loved ones. Whether you
Socialize, connect go for a pre-dinner drink, help your kids with their homework, or play
with them, your energy will be a great asset here.

11
 8:00 p.m. Why?
Eating dinner at a later time is a better match for your chronotype,
What to Do and it will help prevent late-night snacking that can interfere with
Dinner, light drinking your sleep.
What to Avoid As far as drinking goes, keep it light and stop drinking once you’re
Drinking heavily done with dinner. Alcohol can interfere with sleep, so give your body
plenty of time to process it before bed.

9:00 p.m. Why?

Many wolves find themselves in the best mood of their day around
What to Do this time. Enjoy the next couple of hours by having fun and using your
Fun, sex, chores elevated mood to handle tasks around the home. This is a great time
What to Avoid to be intimate with a partner, respond to personal emails and phone
Snacking calls, watch TV, or clean and organize your home.

11:00 p.m. Why?

Try to unplug from all devices in the hour leading up to bed, as the blue
What to Do light from screens will only serve to keep you awake for longer.
Read, meditate,
Instead, start winding your body down with relaxing activities that
stretch, shower
don’t require a screen like reading, light physical activity, journaling, or
What to Avoid meditating. A hot bath or shower around this time will help signal to
Screens, bright lights, your brain that it’s time to sleep.
electronic devices

12:00 a.m. Why?

If you’ve been following this schedule, you’re likely more tired than
What to Do you usually are at this time. Continuing the habits from today of
Relax, go to bed adjusting your eating, exercise, coffee, and screen time patterns will
What to Avoid help your body adjust to sleeping around this time. It may take a
Worry, screens couple weeks, but if you keep at it, you’ll get there.
If you’re having trouble sleeping, try using body relaxation
techniques or meditation to help yourself drift off. Try to keep your
mind clear and avoid the temptation to think about tomorrow or use
a device for some entertainment before bed.

Some of this may seem counterintuitive to what feels natural to you, but adjusting to this
schedule will make a world of difference in your daily flow. Don’t feel pressured to follow
the “perfect day” routine for your chronotype exactly. We’ll walk you through how to
adjust your schedule in a controlled, realistic way to better harness your chronotype.

12
Best Times for Different Tasks
If the perfect day schedule for your chronotype doesn’t fit you perfectly, that’s alright.
There’s variation between people in every chronotype. We see a wider range of sleep-
wake times with bears because they’re the majority, but lions, wolves, and dolphins have
their own early and late risers.
We’ve put together some common ranges for when wolves should take on different
tasks. If these ranges don’t work for you at all, it may be worth double-checking your
chronotype.

Energy Levels
of the Wolf
Chronotype

Best Wake up at… 7:00 – 7:30 a.m.

Sleep-Wake
Schedule You can sleep in until... 8:15 a.m.
Take a nap
Wolves are people who around…
1:00 – 2:00 p.m.
often struggle to wake
up before 9 a.m. and Go to bed at… 12:00 a.m.
don’t feel tired until
midnight or later.

13
Wolves should aim to wake up by 7:30 Naps are not a great idea for wolves, since
a.m. If you sleep in later than that, you’ll your energy peaks in the afternoon. If you
struggle to fall asleep at night. Wolves want to fall asleep by midnight, avoid naps
benefit from setting two alarms—one to in general. If you really need a refresh, nap
wake you up and one to let you slowly drift in the early afternoon at the latest.
into consciousness. If you’re looking to get With a near-midnight bedtime, wolves fall
some extra sleep on the weekends, sleep in asleep the latest of all chronotypes.
no later than 8:15 to avoid sabotaging your
sleep schedule.

Strategize Your Workday Organization and planning

Wolves are not early risers by design and 9:00 – 11:00 a.m.
are typically groggy until around noon. It’s Brainstorming
better to start your day by planning and 9:00 – 11:00 a.m.
getting organized, saving your difficult
Busy work
tasks or meetings for when you’re at your
peak later in the day. Have a job interview 11:00 a.m. – 1:00 p.m.
or need to make a good impression at a Job interviews
work lunch? Try to schedule around 12 12:00 p.m.
p.m., when you’ll be alert, impressive, and
Work lunches
charming.
Your key productivity times are late 1:00 – 2:00 p.m.
morning and late afternoon, which is when Important, focused,
problem-solving tasks
you should prioritize important tasks
that require problem-solving, creativity, 2:00 – 6:00 p.m.
or critical thinking. Your most productive
window is between 2 and 4 p.m.
Have a meeting or need to send an
important email? Aim for 4-6 p.m. When
other chronotype’s energy levels are
waning, you’ll be wide-awake, alert, and
ready to connect with others to make
important decisions.

14
Manage Your Relationships
Have sex
Wolves are well-composed starting into 10:00 a.m. or 10:00 p.m.
the late evening, making it easy for them
See your therapist
to be the last to leave a party. While
they can be extroverts and the center of 12:00 – 1:00 p.m.
attention, wolves are also comfortable Spend time with your kids
being alone and may appear standoffish
to those who don’t know them well. 5:00 – 7:00 p.m.
Have an important conversation
Take advantage of your elevated mood
with your partner
in the late afternoon and evenings and
have important conversations with 8:00 p.m.
your partner or spend time with your Call family or friends
kids. Wolves are the perfect bedtime-
9:00 – 11:00 p.m.
orchestration parents and generally
aren’t too tired for homework or stories.

When to Sip, Snack,

and Splurge
Wolves typically aren’t hungry in the Hold off on having coffee until 11 a.m.,
morning but tend to be ravenous in the when your cortisol levels drop and you’re
afternoon. That being said, wolves still ready for that buzz. Avoid any caffeine
need to eat something. Although you after 2 p.m. to avoid interfering with your
may not have an appetite, try drinking sleep schedule. Your energy levels will
water and having a smaller, easy serving spike in the late afternoon and evening
of protein to get you started, like a hard- to keep you alert and focused past your
boiled egg, yogurt, or a protein shake. prime.

Eat a high-
Eat a balanced
protein Have coffee Snack time Happy hour Eat dinner
lunch
breakfast

7:30 – 11:00 a.m. – 1:00 p.m. 4:00 p.m. 6:00 – 8:00 p.m.
8:00 a.m. 2:00 p.m. 8:00 p.m.

15
Streamline Your Fitness Goals
As an evening type, wolves tend to be more sedentary in general, since they don’t feel up
to working out when most of the world does. It’s best for wolves to make time to exercise
later in the day, when the body is warmed-up.

Practice yoga Go for a run Take a nap around… Play a team sport
6:00 p.m or 6:00 p.m. 6:00 – 7:00 p.m. 6:00 – 8:00 p.m.
10:00 p.m.

Between 6 and 9 p.m. is when your mood, strength, and coordination are at their highest.
Go for a run or play team sport during that time for peak performance. Higher-intensity
yoga is a good pre-dinner activity for wolves, or a light yoga session can also help you
power down later in the evening before bed.
Avoid exercising at least three hours before bed to avoid interfering with your sleep
schedule.

16
Discovering your chronotype
Chronotype refers to your body’s natural change your sleep schedule. People who
tendency to feel alert or sleepy at certain work nights have often retrained their
times of the day and night, among other circadian rhythms to allow them to sleep
things. This is different from your circadian during the day.
rhythm, which regulates your sleep-wake
cycle and some other bodily functions. Your chronotype can’t be trained in the
Both are run by the internal master clock same way. It may change on its own
in your brain, it’s just that these clocks run over the course of your life, but your
at different speeds for different people. chronotype is largely influenced by your
People naturally wake up, feel productive, genetics. If you tend to be a morning
get hungry, get tired, and fall asleep at person or a night owl, that’s not something
different times — your natural schedule that you’re really able to change even if
for these preferences defines your you adjust your sleep schedule. If you find
chronotype. that you’re getting full nights of sleep,
but you’re often waking up groggy or
The major difference between the two is feeling like you slept terribly, you may be
how changeable they are. Your circadian on a schedule that doesn’t align with your
rhythm can be adjusted by managing light chronotype.
exposure and using other techniques to

17
If you haven’t already, you can find your chronotype using our chronotype quiz.
There are four major chronotypes. Here’s a quick rundown of the four chronotypes:

Lions are your classic morning people. They prefer to go to bed

early, wake up early, and they’re typically most productive before
12 p.m. Lions will typically wake up before the sun rises, around
5 a.m., and they naturally turn in for the night before 10 p.m. The
working world is set up in favor of lions, who can show up to a
typical workday bright-eyed and bushy-tailed.

Bears are the most common chronotype. Bears fill a wider range
of preferred times when it comes to sleeping and waking, but
generally speaking their bodies follow the sun. Bears do best when
they wake up with the sun in the early morning, and start winding
down as the sun sets at night. They’re typically most productive
between 10 a.m. and 2 p.m.

Wolves are the late risers of the world. Wolves prefer to go to bed
around or after midnight, they usually wake up later in the day, and
they’re usually most productive between 10 a.m. and 4 p.m. They
often get boosts of energy in the evening, with some wolves finding
they do their best work at night. Wolves are often most at odds
with the hours of a typical workday.

Dolphins are the rarest chronotype of the bunch. Dolphins tend to

be sensitive sleepers who sleep light, waking up easily. As a result,
dolphins typically find their sleep is interrupted, often struggle
with insomnia, and they generally struggle the most when it comes
to forming a consistent sleep schedule. They’re often productive
between 10 a.m. and 2 p.m.

Your chronotype does more than just tell you when your body wants to sleep.
Chronotypes connect to your body’s preferences for when to eat, exercise, work,
and more. Adjusting your schedule to follow your chronotype can help you get in
better sync with your body’s natural rhythms, and may help improve your sleep
quality and other areas of life.

18
What you need to know
• Chronotype refers to the natural schedule of your body’s tendency to feel alert,
sleepy, productive, and more
• Chronotypes are related to your circadian rhythm, but they’re genetic and may
change on their own but can’t be actively retrained
• There are four major chronotypes:

• Lions are “early to bed, early to • Wolves are late risers who prefer
rise” people who typically wake to go to bed around or after
up at or before sunrise midnight and usually wake up
later in the day
• Bears fill the widest range of
preferred sleep and wake times, • Dolphins are sensitive sleepers
but their bodies generally follow who wake easily and generally
the sun when it comes to waking struggle with forming a
up and winding down consistent sleep schedule

• If your schedule goes against your chronotype, you may experience poor quality
sleep even if you’re getting a full night’s sleep every night

19
The power of a sleep coach
Sleep coaches are professionals who work As you research different sleep coaches,
directly with clients to help them sleep we recommend asking yourself the
better. Sleep coaching is a great option for following questions:
anyone who wants better sleep, but needs
• How important is a sleep coach’s
one-on-one guidance in the right direction. educational background and formal
If you’re feeling overwhelmed trying to set training to you?
up a plan of action to get better sleep, a • Do you know anyone who has worked
sleep coach can help you get organized and with a sleep coach they would
set up with a plan. recommend?
• Which styles of coaching make you feel
Sleep coaches offer a wide variety of the most — and least — comfortable?
services, since there aren’t set standard What feels right for your needs?
practice guidelines, educational Most sleep coaching starts with a one-on-
requirements, or certifications out there to one consultation. Your coach will typically
work as a sleep coach. Some coaches help use this session to get to know you and
you set up daily routines, improve your your unique sleep challenges. During your
sleep habits, help you track your sleep, second session, your coach will typically
and support you as you make changes start working with you to put together a
toward better sleep. Other coaches may long-term sleep improvement plan. As you
use a variety of therapeutic techniques like work toward your goals, you’ll check in
cognitive behavioral therapy for insomnia. with your coach and discuss your progress.

What you need to know

• Sleep coaches are professionals who • If you want to make improvements
work directly with clients to guide to your sleep, but you don’t want to
them toward better sleep figure everything out yourself, sleep
coaches can be a great resource
• Sleep coaching comes in a variety
of styles, so it’s important to find
a coach whose style matches your
wants and needs

20
Building better
daily habits
Just as your sleep has a significant impact on your waking
life, the choices you make every day deeply affect your sleep.
Making changes to your caffeine intake, fitness, and other
lifestyle factors can have a direct effect on your sleep quality.

We’ll start by giving you the rundown on how to build healthy

habits that will stick. Then, we’ll tell you a bit about your
cortisol cycle and how you can help reset your personal clock
to improve your sleep. Lastly, we’ll walk you through some of
the major daily problem areas that can interfere with sleep,
like alcohol, caffeine, electronics, light exposure, and more.

We’ll provide you with clear guidelines and goals in each

section to guide you toward better sleep. Focus on the
sections that are most important for you personally, where
you have the most room to make a change. Start where you
can, do what you can, and aim for consistency as you build
daily habits.
Habit building 101
You’re reading this guidebook because rush habit building. Results will come with
you want to do what you can to get better time, you just have to stay consistent and
sleep. In other words, you have motivation. trust in the process.
Motivation can get you started in making
changes, while working to turn those You can use what you learn in this section
changes into habits is what will make with all the others to set up changes in
them last. your life and stick to them. We go in depth
on building better wake-up routines and
By working the changes you want to see bedtime routines in other parts of this
into your routine and repeating them guidebook, so check those sections out for
consistently over time, they become focused takes. Here are our top tips for
second nature, something you do almost building better habits.
automatically. In other words, you don’t
have to rely on motivation or put in too Make your goals specific
much effort once you build a habit. You’re
If you set your goals in a very specific way,
used to doing something so consistently
you know exactly what you need to do
that you can just do it without thinking too
in order to achieve them. “I want to stop
much about it.
drinking coffee too late in the day” or “I
There isn’t a set number of times you want to stop looking at my phone before
have to repeat a practice in order for it to I go to bed” are really vague. How do you
become a habit. Everyone forms habits know if you’ve done either of those things?
in their own way, but there are general Should you stop looking at your phone 10
guidelines that you can follow. Remember minutes before bed? 30 minutes? An hour?
that consistency is key, any progress is a Setting specific goals gives you structure
step in the right direction, and not to let and lets you know you’re making progress.
perfect get in the way of good. You can’t

22
Instead of saying “I want to stop drinking can sleep better at night, you might start
coffee too late in the day,” try going a step out by just exercising for 5 minutes every
deeper. The vague statement is the idea of day at the same time. Five minutes is
the result that you want. It’s up to you to easier to do than 30 minutes, better than
define what that looks like. Ask yourself 0 minutes, and it starts building the habit
questions to get thinking. How late in the of exercising daily.
day is “too late” for you? When is a good
cutoff point? Making this goal specific After you’ve gotten used to exercising at
would look something like “I am going to the same time every day, you can slowly
stop drinking coffee for the day at 2 p.m.” move your goal over time. You can move
from 5 minutes to 6 minutes and slowly
Start small and make work your way up to 30. Don’t try to
it easy to do move too quickly here or you might burn
yourself out. Focus on being consistent
The easier your new habit is to do, the with a habit first before trying to grow it.
more likely you are to do it. Once the habit
you’re trying to build starts to be part of Use cues, reminders,
your routine, you can adjust it. and schedules
One way to make a habit easier is to Cues are triggers for habits, and they can
change your environment. If you want to come in many different forms. The simplest
go to the gym in the morning, maybe you way to put it is when you experience a cue,
start sleeping in your exercise clothes so it triggers you to then follow through on
you’re ready to go when you wake up. If your habit.
you want to stay off your phone before
bed, maybe you start storing it in another Forming habits is about consistency and
room when you go to bed. repetition, so scheduling out specific times
to do something every day is a great way
The other way to make a habit “easy” is to to try to build a habit. Setting alarms and
start small and build it up. If your goal is to reminders can help you remember.
exercise for 30 minutes every day so you

23
Another way to build a cue is giving on building these habits up until they’re
yourself a condition like “When X happens, basically automatic before trying to add
I’ll do Y.” Set up a specific moment or more to your list.
circumstance for yourself and tell yourself
you’re going to act when that moment Find ways to make it fun or use
happens. You might say, “When I get home rewards
from work, I’m going to change and go for
Habits are easier to build when they’re
a run” or “At 9:30, I’m going to turn my
fun and rewarding to us. If you’re trying to
phone off and put it in the other room so I
exercise regularly to get better sleep, then
don’t use it in bed.” Try saying it out loud to
exercise that you like is going to be easier
yourself a few times to help it sink in.
to stick to than something you don’t like. If
Some people use existing habits as cues to you don’t like running, but you enjoy yoga
build new habits. If you already brush your or dance, then don’t force yourself to run.
teeth at the same time before going to bed,
That being said, not all habits are going
then you can follow it up with a new habit
to have a “fun” way to do them. For these
you’re trying to build. Over time, you’ll
habits, we can either add rewards or find
move from your habit of brushing your
ways to pair them up with things you really
teeth straight into your new habit.
enjoy doing. Let’s say you want to run on
Don’t try to do everything the treadmill for 30 minutes every day,
at once but you hate doing it. You have a couple
options:
Trying to build too many habits at once
can be overwhelming, and is more likely to 1. You can reward yourself after doing
stress you out than help you actually make the not fun activity. Maybe you get
progress. It’s best to keep a narrow focus yourself a nice smoothie after getting
and build new habits slowly in rounds. off the treadmill, or maybe you get to
watch one of your favorite shows for
Identify the areas of your life that are an hour on days where you go on the
getting in the way of your sleep the most treadmill. Connect a specific reward to
and target those first. Pick just a few habits doing the not fun activity and only allow
that you want to build that will make yourself to have that specific reward if
change in these problem areas. Focus you do the not fun activity.

24
2. You can also try pairing the not fun If you miss a day, accept it and
activity with something you find fun. keep going
Lots of people use this method without
thinking about it, like listening to music Try to maintain your momentum when
on a long drive or watching a TV show you’ve got a good streak going for a habit.
while you fold laundry. Maybe you can Missing a habit you’re trying to build once
only watch one of your favorite shows in a while is fine, but if you keep missing it
while you’re on the treadmill. Make sure you’ll end up derailing yourself and losing
you pick a specific fun activity and try your progress. Don’t get down on yourself,
to only let yourself do that fun activity just accept when you have slip ups, and try
while doing the specific not fun activity. to come back the next day ready to keep
your streak going.

What you need to know

• Make your goals specific • Limit yourself to building a
maximum of only a few habits
• Make your new habits easy to do
at a time
• Find ways to make it easy to follow
through • Habits are easier to build when
they’re fun and rewarding
• Start slow in easy mode and expand
after you’re • Try pairing habits that aren’t fun
consistent with a habit with specific, fun activities
• Use cues and reminders to set a • Stay consistent and maintain
structure for your habits momentum
• Existing habits can be a good • If you miss a day, accept it and keep
starting point for building new, trying
related habits

25
Resetting your metabolic clock
Cortisol is one of the hormones behind get worse sleep, and if you’re not getting
your “fight-or-flight” response during enough sleep, then it’ll be easier to stay
stressful situations. Healthy increases in stressed because your cortisol levels
your cortisol levels are useful in short- are high.
term, temporary situations where you
have to be alert and ready to act, like when If you’re going through chronic, long-
you’re driving in bad weather or you have term stress, then finding healthy ways to
an important deadline for work. manage it is one of the best steps you can
take to help break the cycle. Your overall
Along with helping you deal with stressful goal should be to reset your cortisol levels
situations, cortisol is one of the driving back down into a healthy balance, which
factors behind waking up and going to can take some time. Thankfully, there are
bed. Your cortisol levels naturally rise and a few things you can do in the short-term
fall throughout the day as a part of your to help regulate your cortisol levels and
circadian rhythm and 24-hour sleep-wake regain some sleep while you figure out how
cycle. Your body produces cortisol when to manage your stress.
the sun rises to energize you and prepare
you for the day. For most people, cortisol Get outside
levels peak around 9 a.m., gradually fade
One of the quickest and easiest ways to
throughout the day, and hit their lowest
bring down your cortisol levels is to spend
point around midnight.
at least 15 minutes outside each day. Get
The problem is that if your cortisol levels outside and expose yourself to natural
are too high for too long as a result of long- light to help realign your circadian rhythm
term stress, it can lead to health problems, with the sun’s natural cycle. It’s similar to
including a lack of sleep. When you’re not hitting a reset button on your body’s cycle
getting enough sleep, your body makes of producing cortisol by telling your body
more cortisol, leading to a vicious cycle. what time of day it is.
If you’re too stressed during the day, you

26
Take a cold shower in the There’s one form of controlled breathing
morning called box breathing that can help you
adjust to a cold shower, help lower your
Cold water entering your body or touching heart rate, and help keep your cortisol
your skin creates an energy boost as your levels down. If you want to try box
body adjusts to the extreme temperature breathing, you just need these four steps:
change — if you’ve ever jumped into a cold
1. Breathe in for a count of four
swimming pool or lake, then you know
2. Hold your breath for a count of four
how awake it makes you feel. People who
3. Breathe out for a count of four
plunge themselves in cold water tend to
4. Hold your breath for a count of four
see reductions in cortisol levels. As your
body adjusts to the cold, your cortisol We recommend box breathing when you
levels drop. first get into a cold shower, as well as
doing 5 to 7 rounds of box breathing when
Taking a cold shower after you get up in the
you get out of the shower. You can also
morning can help wake you up and lower
use box breathing and other techniques
your cortisol levels, leaving you feeling
throughout the day when you need to take
refreshed and ready for the day. We know
a step back and relax.
that jumping into a cold shower isn’t easy,
so we recommend slowly lowering the
Drink cold water in the morning
temperature over a few days to help you
adjust. Take your time and approach a cold If taking a cold shower sounds too
shower gradually. extreme, you can try pouring yourself
a cool glass of water first thing in the
Breathe morning. Drinking cold water won’t affect
your cortisol levels as much as taking a
Controlled deep breathing techniques
cold shower, but it might give you enough
can help you manage your cortisol levels.
of an energy boost to get your day started
There are plenty of options out there that
on the right foot. Your body also tends to
are tied to mindfulness, meditation, and
get dehydrated during sleep, so a glass of
yoga practices, which can also be calming
water can help.
pre-bed activities.

27
Get cold water on your face Your cortisol levels rise to help wake you
up before peaking and starting to lower.
Another step down from a full-on cold If you wait at least 90 minutes after you
shower is using cold water on your face. wake up before having caffeine, you give
For many people, this means using cold your body a chance to naturally lower
water to wash their face in the morning. your cortisol levels and get into its natural
You might also try holding your breath and rhythm for the day.
dunking your face in a bowl of cold water
for a few seconds to get a few steps closer Exercise in the morning
to a cold shower.
Working out first or second thing in the
Wait 90 minutes before drinking morning can help you wake up by raising
coffee or having caffeine your heart rate and align with your
naturally rising cortisol levels as they peak.
If you usually drink coffee, an energy drink, If you can, exercise outside so you get
or have some other form of caffeine soon the added boost of exposing your body to
after you get out of bed, then wait 90 natural light and helping further regulate
minutes before you have any caffeine. your cortisol levels.
Caffeine can help you feel more awake, but
it also interferes with your body’s internal Morning exercise releases endorphins,
clock, including its natural rise and fall of or “feel good” hormones, that improve
cortisol levels. your mood and help regulate cortisol

28
production for the rest of the day. By Don’t work out too hard
working out early in your day, you’re also
giving your body plenty of time to wind Exercising will usually do more to help
down before it’s time for bed. regulate your cortisol levels than no
exercise. That being said, if your cortisol
Morning exercise won’t work for everyone, levels are too high due to chronic stress,
and that’s alright. There’s no one-size-fits- then pushing yourself too hard while
all approach to an exercise routine that’ll working out can end up adding to your
work for everyone. If you usually work out stress. If your exercise routine is usually
at night and you’re having trouble sleeping, pretty intense, try swapping in some more
it may be worth trying to exercise earlier in gentle, relaxing forms of exercise to reduce
the day so you’re giving your body plenty the strain on your body.
of time to wind down before bed.

What you need to know

• Your body naturally produces • Use deep breathing techniques like
cortisol in a natural rhythm to help box breathing to help lower cortisol
you wake up, wind down for sleep,
• Drink a glass of cold water to help
and deal with short-term, stressful
you wake up and rehydrate
situations
• Wash your face with cold water or
• Long-term, chronic stress can keep
try dunking your face in a bowl of
your cortisol levels too high for too
cold water to help you wake up
long, getting in the way of healthy
sleep • Wait 90 minutes after you wake
• Getting outside during daylight for up to have coffee or caffeine in the
at least 15 minutes can help to reset morning to allow your cortisol levels
your cortisol levels when they’re out to naturally lower
of their natural rhythm • Try exercising in the morning to help
• Shower using cold water after regulate your cortisol levels for the
you wake up to help you feel more rest of the day
alert and lower your cortisol levels
naturally

29
Alcohol and caffeine
Both alcohol and caffeine affect your sleep exactly a realistic goal for most people.
in a variety of ways. Drinking alcohol may We recommend starting by taking a clear
help you fall asleep faster, but it’s likely to look at your current alcohol and caffeine
disrupt your sleep and reduce your sleep consumption habits, then work on building
quality later in the night. Drinking caffeine some achievable, meaningful reductions in
throughout the day can make falling asleep your alcohol and caffeine intake
take longer and even cause insomnia-like where you can.
symptoms. Both alcohol and caffeine alter
your sleep architecture, or the amount of Set some long-term goals for changing
time a person spends in each the ways you consume alcohol and
stage of sleep. caffeine, whether that’s lowering the
amount you have per day or stopping
Although alcohol and caffeine often your consumption earlier in the day. Give
negatively impact sleep, many people can yourself looser goals to start — like only
still have them in moderation and go on having four drinks maximum a day — then
to get a good night’s rest. The key is to move the goalposts slowly over time as you
use these substances mindfully, taking consistently meet your targets. Keep going
into consideration how and when you’re and keep trying until you meet your long-
consuming them. term goals, even if you stumble along the
way. Progress is not always a straight line
Cutting out alcohol and coffee completely from point A to point B, and any progress is
may technically be the best move for a step in the right direction.
better sleep, but we recognize that’s not

30
 Quick tips to get started
• Try to stick to one alcoholic drink • Have your last alcoholic drink at
or less per day for women and two least 1 hour before sleep
drinks or less per day for men (2-3 hours is better)
• Consider limiting your caffeine • Caffeine and alcohol sensitivity
intake to 400 milligrams per day varies, so you may need to consume
(about four 8oz cups of coffee a day) even less than guidelines suggest to
• Avoid caffeine for at least 6 hours get good quality sleep
before you go to sleep
(8-10 hours is better)

Alcohol consumption may also worsen certain

sleep disorders, like obstructive sleep
Alcohol use is very common, with nearly apnea.
86% of adult Americans having drunk
Alcohol can also interfere with your
alcohol in their lifetime and nearly 70% in
body’s production of the key players in
the last year. Alcohol acts as a depressant,
your sleep-wake cycle including cortisol,
which means it decreases activity in the
adenosine, and melatonin. That can throw
central nervous system.
off your circadian rhythm and ultimately
Many people think that alcohol helps make you feel more tired and groggy in the
you sleep, but that is only true when it morning. Overall, alcohol use before bed
comes to falling asleep. Drinking can help has the potential to decrease the quality of
you fall asleep faster, but it harms sleep your sleep, shorten the time that you are
overall. After drinking, you’re likely to find asleep, and lead to next-day fatigue and
yourself waking up frequently and getting sleepiness.
poor quality sleep as a result. Alcohol

31
That’s not to say that you need to quit process so much alcohol per hour and the
drinking entirely to get better sleep. Plenty more you drink, the more likely you are to
of people are able to responsibly enjoy experience negative sleep outcomes.
alcohol and get restful sleep. The real point
here is to be mindful of how and when While alcohol negatively impacts sleep,
you’re consuming alcohol, especially as we recognize that it can be hard to avoid
you get closer to bedtime. drinking at times. If alcohol is affecting
your sleep, try noting how much you
Will a small amount of alcohol currently drink and start slowly reducing
affect my sleep? the amount of alcohol you consume close
to bed over time. Any amount of reduction
Studies show that drinking even a small is a step in the direction of better sleep.
amount of alcohol can disrupt sleep, and For a good rule of thumb, aim to have your
that the more a person drinks, the more last drink at least 2-3 hours before it’s
their sleep is affected. Your body can only time for bed.

32
The study we mentioned used a Heavy drinking is defined as four or more
mathematical equation factoring in body drinks on any given day for men and three
weight to define drinking categories, or more drinks on a given day for women.
but government organizations generally
categorize alcohol consumption by The size of a single “drink” varies
how many drinks a person has per day. depending on the type of alcohol. For
For example, the U.S. Department of example, 12 fluid ounces of beer is
Agriculture defines moderate drinking as considered one drink and would be
one drink or less per day for women and counted the same as 5 fluid ounces of
two drinks or less per day for men. wine or a 1.5 fluid ounce shot of liquor,
like vodka or whiskey.

How to drink less alcohol before bed

Try to reduce your nighttime alcohol intake to avoid negatively impacting your sleep
Here are some tips for drinking less in the evenings:

• Drink water or other non-alcoholic • Only have a drink when you want one,
drinks before drinking alcohol, so you and avoid taking an alcoholic drink just
stay hydrated and don’t have more because it’s offered to you
alcoholic drinks out of thirst
• Go for drinks with a lower alcohol
• Set a limit for how many alcoholic percentage
drinks you’ll have in advance, then keep
track as you drink and stop once you • Swap out an alcoholic nightcap for
reach your limit something else, like chamomile tea,
which may promote sleep

What you need to know

• Alcohol may help you fall asleep • The more a person drinks, the more
faster, but it can harm sleep overall, their sleep tends to be affected
leading to multiple negative impacts
• Aim to stop drinking at least 2-3
on sleep
hours before it’s time for bed
• You can still enjoy alcohol
• Try to stick to one alcoholic drink
responsibly and get quality sleep,
or less per day for women and two
but it’s important to be mindful of
drinks or less per day for men
how and when you’re drinking

33
Daytime caffeine movement sleep and leading to increased
tiredness upon waking. Consuming
Worldwide, caffeine is the most commonly caffeine even six hours before bedtime has
used stimulant. Caffeine is naturally in been found to disrupt sleep.
drinks like coffee and tea and is added to
Since caffeine boosts alertness, caffeine
energy drinks and certain sodas. People
use can potentially mask a sleep disorder,
often use caffeine to make themselves feel
like obstructive sleep apnea. Caffeine may
more awake, but it can negatively affect
also worsen other sleep-related issues, like
sleep. People using caffeine may have
restless legs syndrome.
trouble falling asleep or staying asleep.

Caffeine also alters how a person sleeps,

delaying when they enter rapid eye

Common caffeinated drinks

Many drinks contain caffeine, here’s a quick overview of the most common ones.

Beverage Serving size Caffeine per serving Caffeine level

Coffee 8 fl oz 75 – 300 mg High caffeine

Energy drinks 8 fl oz 70 – 150 mg Moderate to high caffeine

Black and green teas 8 fl oz 20 – 100 mg Low to moderate caffeine

Caffeinated soft drinks 12 fl oz 20 – 70 mg Low to moderate caffeine

Caffeinated water 12 fl oz 30 – 100 mg Low to moderate caffeine

Coffee liqueur 1 fl oz 9 mg Low caffeine

Decaf coffee 8 fl oz 2 – 15 mg Low caffeine

34
How to keep caffeine from affecting your sleep
It’s possible for most people to safely consume caffeine without it hurting their sleep.
Here are some quick general guidelines:
• Wait at least 90 minutes in the morning • Limit yourself to 400 milligrams of
before having caffeine to help your caffeine in a day
body reduce cortisol levels and bring
your natural cortisol rhythm back into • Cut back on caffeine if it interferes with
balance your ability to get at least 7 hours of
sleep per night
• Only consume caffeine in the morning
or early afternoon, since caffeine can • Pay attention to your tiredness
affect sleep even 8 hours after you levels before you have caffeine, since
have it caffeine can mask tiredness from sleep
deprivation or sleep disorders
How to have less caffeine
There are a few quick tactics you can try to consume less caffeine:

• Set a specific time of day where you • Use sunlight exposure or a blue-
stop consuming caffeine, and stick to it enriched light therapy lamp to boost
your morning energy
• Swap out some of your coffee for a less
caffeinated option, like black or green • Eat a healthy breakfast for a morning
tea, herbal teas, or decaffeinated coffee energy boost and wait to have your first
cup of coffee

What you need to know

• Caffeine is widely used to help • Limit yourself to 400 mg of
people feel more awake, but it can caffeine daily
have negative effects on sleep
• If you want to cut back on caffeine,
• Caffeine stays in your system for try some options with lower
a while, so try to stop consuming caffeine levels
caffeine at least 8-10 hours before
• Set hard limits for yourself on when
you go to sleep
and how much caffeine you should
• Wait at least 90 minutes in the have, and stick to those limits
morning before having caffeine

35
Exercise, diet, and sleep
Your sleep has a strong impact on nearly
all aspects of your health, and engaging in
Why exercise?
healthy practices during the day can have Exercise has benefits beyond improving
positive effects on your ability to sleep your sleep. Regular exercise can help
well at night. Exercise, diet, and sleep are people live longer and experience fewer
often considered the three pillars of good chronic illnesses. Regular aerobic exercise
health. We’ve put together important can help people quit smoking, improve
information and hot tips to help you find sleep, decrease stress levels, and increase
ways to adjust how you exercise and what quality of life.
you eat for better sleep.
We’ll provide some information about the
We know making major changes to your different types of exercise and some best
diet and exercise can be hard, both in practices to help you approach exercising
terms of knowing where to start and in at your own pace. Building and sticking
making changes that will last. Use our tips with an exercise routine can be difficult,
to help you look into the ways that your so it’s ok to start with what you can do for
exercise and diet currently play into your now and regularly increase your activity
life, and the ways they currently affect level to a point that’s good for you and
your sleep. your sleep.

We recommend coming up with larger Types of exercise

goals and making small, consistent changes
over time to get there. Use our tips to Exercise is often sorted by types, such as
make small steps toward those larger aerobic, strength, and mobility exercises.
goals until each small step is a part of your Some exercises only fit the criteria of one
everyday life. Start by making changes of these categories, while other exercises
where you can, when you can. Remember, can help a person develop in more than
any progress is a step in the right direction. one area at once.

36
Aerobic exercise: Aerobic activity, also How much should I exercise?
called cardio, increases your heart rate
and breathing, providing benefits to your According to the Centers for Disease
heart and lungs. Aerobic exercise can Control and Prevention (CDC), adults
be described as moderate or vigorous- should engage in moderate-intensity
intensity depending on how much it exercise for a total of at least 150 minutes
increases your heart rate. Examples per week. This activity can be broken up
include running, swimming, and tennis. into smaller chunks of time. For example,
you might exercise for half an hour, five
Strength exercise: Strength training, also days per week. Additionally, the CDC
called resistance training, aims to increase recommends also engaging in some type
muscle strength. Examples include weight of full-body strength training at least
lifting, resistance band exercises, and twice a week.
bodyweight exercises, like push-ups.
Meeting the recommended amount of
Mobility exercise: Mobility exercises exercise per week can seem overwhelming
help people maintain a full range of if you don’t have an exercise routine. Try
motion, so they can easily perform daily focusing on the 150 minutes per week as
activities. These exercises typically involve a long-term goal to start, something you’ll
stretching and increasing flexibility and do work your way up to with time. Staying
not count as aerobic or strength exercise active to the degree that you can is worth
time. Stretches are often best done after your time, and will help you get in the
other types of exercise, when muscles habit. Walking regularly is a good place
are warm. to start, even if it’s as short as 15
minutes a day.

37
Lastly, adults who spend less time sitting Pay attention to how the time you exercise
experience health benefits, so if your job or affects your sleep, and adjust your exercise
hobbies involve sitting for long periods, try schedule as much as you can. It’s typically
to break that up. Stand up, walk around, best to have at least a few hours between
and look for ways to naturally incorporate working out and bedtime, so you have
more movement into your day. Taking just plenty of time to wind down.
a few minutes out of every hour to get
standing and moving is a great place If you exercise outdoors, the time of day
to start. you are exposed to sunlight may impact
your sleep. Bright light exposure in the
What time should I exercise? morning helps you fall asleep earlier at
night and wake up earlier in the morning.
There isn’t a one-size-fits-all best time to Bright light exposure in the two hours
exercise. Some people work out better at before you sleep might make you stay
different times of day, and some people up later at night and wake up later in the
can only work out at certain times due to morning. Some people find that exercising
busy schedules. A good rule of thumb may in the morning helps them to wake up and
be to avoid exercising too close to bed if works well with the natural rhythm of a
you can help it, but everyone is different. wake-up routine.

What you need to know

• Exercise is one of the three pillars of • There is no one-size-fits-all best
good health, and can have positive time to exercise, some people work
impacts on your sleep out better at different times of
day, and some people have limited
• A good goal to work up to is at least
schedules
150 minutes of moderate-intensity
exercise per week • A good rule of thumb is to avoid
exercising too close to bed, try to
• Exercising when you can, however
give yourself at least a few hours
you can is better than no
so you have plenty of time to wind
exercise at all
down
• A good way to get started is by
walking at least 15 minutes per day

38
Food and sleep Eating too much or eating too close to
bedtime can lead to indigestion, heartburn,
Diet is shaped by a person’s culture, and other discomfort. These symptoms
personal preferences, budget, and other can make it harder to fall asleep, and also
factors. That being said, there are plenty interrupt your sleep.
of foods out there you can work into your
As a rule of thumb, avoid eating around
diet to promote better sleep. Making
two to three hours before you sleep. If
healthy food choices can also reduce
you’re planning on a feast or a larger meal
your risk of heart disease, cancer, stroke,
than usual, aim to eat in the early evening
and other health problems in addition to
and try to stay awake long enough to give
helping with your sleep.
your body some time to digest. If you
We know that changing your diet isn’t can’t avoid eating close to your bedtime,
always easy, and some foods are going then try to stop eating as early as you can
to be more expensive or hard to find before bed and avoid eating heavy meals.
depending on where you live. Try to focus
When it comes to liquids, try to drink
on what you can change, what in your diet
fluids earlier in the day and avoid them
is affecting your sleep, and where you
near bedtime. Drinking too much liquid at
can spend your time and energy to make
night can interrupt your sleep by making
changes. Make healthy substitutions and
you wake up during the night to use the
changes where you can over time. Keep
restroom. A good rule of thumb here is to
track of any changes to your sleep, and
stop drinking fluids about an hour before
celebrate any progress that you make.
you sleep and use the restroom before
When to eat (and when to going to bed.
stop eating)
Just as what you eat is important, so is
when you eat. Meal timing has been found
to impact your circadian rhythm as well as
your sleep quality.

39
What foods to avoid before bed
Avoid the following at least two to three hours before you go to bed:
• Alcohol • Foods made with added sugars
• Caffeine (coffee, some teas, • Heavy meals
and chocolate) • Spicy foods
• Drinking too many fluids before
bedtime
What foods to eat for better sleep
Studies suggest that a healthy, balanced diet is linked to better sleep. For example, the
Mediterranean diet – which is high in fruits, vegetables, beans, nuts, whole grains, and
fish – contains many nutrients that promote sleep. Try to incorporate foods associated
with better sleep into your diet however you can. A well-rounded diet with plenty of
fruits, vegetables, and balanced nutrition will go a long way toward promoting healthy
sleep. Here’s a quick list of known sleep-boosting foods you can try adding to your diet
for better sleep:
• Tuna, salmon, and other fatty fish • Kiwis
• Whole grains • Tart cherries
• Nuts and Seeds • Dark, leafy greens like spinach or kale

What you need to know

• Your diet is one of the three pillars of • For most people these are foods that
good health are too fatty, greasy, heavy, or spicy
• Changing your diet can be difficult, • There are plenty of sleep-promoting
so focus on how your diet is affecting foods out there, like fish, whole
your sleep, and make the changes grains, nuts, seeds, and fruits to
that you can over time name a few
• When you eat is also important – • A well-rounded diet with plenty
avoid eating around 2 to 3 hours of fruits, vegetables, and balanced
before bedtime, and avoid fluids nutrition will go a long way toward
around 1 hour before bedtime promoting healthy sleep
• Avoid alcohol, caffeine, sugar,
and anything that will upset your
stomach before bed

40
Managing exposure to light
Light plays a primary role when it comes Welcome light when it’s time to
to guiding our circadian rhythm and our wake up
sleep-wake cycle. Exposure to light signals
to your body that it’s time to feel alert. Exposure to light can help tell your
Exposure to darkness triggers the release body that it’s time to wake up. Sunlight
of melatonin, the sleep hormone, signaling streaming in on your eyes is a great way to
that it’s time to fall asleep. Knowing what help you wake up naturally, though indoor
to manage in your life when it comes to lighting is much easier to work with. Some
light will help you to guide your body to lights and lamps can be set to turn on at
better sleep. preset times to help you get up, but you
can always try turning a bedside light on
Watch out for blue light when you wake up to keep you from falling
back asleep. As we’ve mentioned before,
Blue light in particular suppresses the
getting at least 15 minutes of sunlight
natural release of melatonin, so blue
in the morning can help to tune your
light helps keep us awake longer if we’re
circadian rhythm and help you wake up.
exposed to it. The sun is our major source
of blue light and helps us stay awake and
alert during the day.

Our modern world is full of artificial

sources of blue light, which means we have
plenty of opportunities to keep ourselves
up. LED lights, smartphones, computers,
tablets, and other electronic devices
commonly give off blue light, which can
make it harder to fall asleep if we use
them too close to bedtime. The less we
look at screens before bed, the better, but
stopping at least an hour before bedtime is
a great place to start.

41
Use soft lighting or dimmable bulbs at night
Bright lights may or may not give off blue light, but they can be jarring and make it harder
to wind down for bed. Try using dimmable lights or softer lighting in the later half of the
night to help you relax before you sleep. Bathroom lights are a common source of bright
light at night, so finding a way to bring softer lighting into your bathroom will help you
stay relaxed as you prepare for bed.

Quick tips to avoid nighttime light exposure

• Use a dim table lamp rather than • Use motion-sensitive night lights
bright overhead lights in the hours in your hallways and bathroom to
before bed provide subtle nighttime light, so
• Avoid looking at electronic screens you don’t have to turn on bright
at least an hour before bed overhead lights
• Buy blackout curtains and close • Use a sleep mask or piece of fabric
them, so early morning sunlight to cover your eyes during sleep to
doesn’t shine in through the window block out extra light
• Turn off hallway lights, or any light
that could shine in from under the
door

What you need to know

• Exposure to light helps our body • Exposure to light in the morning
know when we should wake up or can help you wake up, try getting at
fall asleep least 15 minutes of sunlight in the
morning if you can
• Blue light in particular helps keep
us awake, so we should be careful • Use soft lighting in the later part of
about artificial sources of blue light the night to help you relax before
in the evening bed, and avoid bright lighting

42
Electronics usage
Blue light from electronics and screens intense effect than indoor lighting. Blue
mimics the natural blue light from the sun light exposure keeps your brain from
that drives our circadian rhythm. Even a releasing melatonin, a hormone that
little bit of blue light at night can have a promotes sleep.
negative effect and make it harder to fall
asleep. Since many people enjoy watching The earlier in the night you can stop using
TV or using devices with a screen to wind screens the better, but aim for at least an
down at night, blue light may be impacting hour of no screen time before bed to start.
their sleep. That’s why it’s important to be Try to avoid technology before sleep by
mindful about using electronics at night taking care of any emails or text messages
and set some guidelines to help you get you need to send earlier in the evening.
better sleep. Also, try not to fall asleep watching
television.
Bringing technology into the bedroom is
a bad idea overall. Using screens before Keep your phone out of bed
bed can affect our natural production of
Even using your phone for a relaxing
melatonin and the presence of screens
activity like reading can keep you from
can be distracting if you’re trying to sleep.
falling asleep. If, like many people, you
We’ve put together some guidelines and
feel a strong urge to regularly check
quick tips to help manage electronics so
your phone, keeping it in another room
you can get better sleep.
altogether might help. If you share your
Avoid technology for an hour bedroom with others, try to get them on
board, too. It turns out phone checking is
before sleep
contagious, with many people checking
Exposure to artificial light in the evening their phones within 30 seconds after
can make sleeping more difficult, and the seeing someone else check theirs.
blue light emitted from your television,
smart phone, tablet, or laptop has a more

43
Keep other screens out of the Try blue light blocking glasses
bedroom too
If you use screens during the evening,
Try to keep larger screens like televisions, either for work or to wind down, try using
laptops, and computer monitors out of blue light blocking glasses. These types
view when you’re in bed. Looking around of glasses are designed to block out most
and seeing these screens can distract of the blue light that comes from screens,
you or remind you of work or other reducing the impact that they have on your
things you have to do when you’re trying sleep.
to wind down. Avoid using any of these
technologies while you’re in bed too ­— try
to keep bed as a place for sleeping only in
your mind.

44
Use device limits before bed that don’t involve the use of
electronics. You don’t need to stop using
If you find yourself scrolling aimlessly or screens entirely, but replacing even just
otherwise using screens at night, try using the last 30 minutes to an hour of screen
some of the limit functions. Depending time can have an impact.
on the device, there are ways to set usage
limits on certain apps or devices so you
can’t use them either during certain hours
or more than a specific amount of time
each day.

Swap out the screen for

something else
If you regularly use electronics to unwind
in the evening, consider replacing part of
that time with another activity. Journaling,
reading, meditation, and yoga are all
examples of relaxing activities you can do

What you need to know

• Artificial blue light from electronics • Blue light blocking glasses can help
and screens can mimic natural blue limit blue light exposure
light from the sun, keeping us awake
• Device and app limits can help
longer and having a negative effect
prevent you from scrolling too late
on our sleep
in the evening
• Avoid screens for at least an hour
• Replacing screen time with other
before bed to limit your exposure to
activities like reading or journaling
blue light
can help cut down on blue light
• Keep your phone and other screens exposure
out of the bedroom

45
Building a better
sleep system
Sleep system is a term that we like to use to describe the
whole of your environment where you sleep. Basically, your
sleep system refers to how your mattress, pillow, bedding,
and overall bedroom environment come together to support
your sleep. Having a calm, relaxing, dark environment to sleep
in goes a long way towards getting better sleep. Changing
your sleep system can have more immediate effects than
building habits, since you’re directly changing your sleep
environment.

Our tips for creating a sleep-friendly environment might

seem like a lot at first, but they are doable. We recommend
you start by identifying which tips will be easiest for you to
follow and which ones will have the biggest impact on your
sleep personally. Work these tips into your life in chunks so
you don’t get overwhelmed trying to do too many at once.
Once a tip has become a regular part of your life or routine,
move on to another tip.

46
Mattresses
Your mattress is one of the most essential parts of your sleep system. Mattresses make or
break a good night’s sleep for many people, so you want to make sure your bed is setting
you up with the right balance of comfort and support to meet your unique needs.

Generally speaking, mattresses are split into two major parts:

Comfort layers Support core

Where is it? The upper layers of The bottom or main

the mattress base of the bed

Function Cushion the body and prevent Provides pushback to support the
soreness and pressure on the body and help keep your spine
body aligned

Common materials Polyfoam, memory foam, latex, Coils, dense foam,

wool dense latex

Mattress firmness and what you need

The sturdiness of the support core combines with the cushion of the comfort layers to
determine a bed’s firmness. We rate beds on a 10-point scale and find that most people
sleep well on a bed in the 4 (medium soft) to 6 (medium firm) range. Everyone has
different needs from their bed, so there’s no perfect one-firmness-fits-all mattress out
there. That’s why it’s important to know what your needs are to make sure your mattress
is comfortable enough to give you the sleep you need. The two main factors that go into
your firmness needs are your sleep position and body weight.

47
Sleep position and Body weight and
mattress firmness mattress firmness
• Side sleepers tend to prefer softer beds • Generally speaking, the heavier you are,
with a good amount of cushioning for the deeper you’ll sink into a bed
the hips and shoulders
• Heavier sleepers tend to prefer firmer
• Back sleepers need a bit more support beds that provide plenty of support
and a bit less cushioning than side
sleepers, usually going for beds that are • Lighter sleepers tend to go for softer
in the medium to medium firm range models with plenty of cushioning

• Stomach sleepers tend to need the

strongest support, so they usually do
well with firmer beds

48
Types of mattresses
Three of the most common mattress types you’ll see on the market are foam, latex, and
hybrid beds.

Foam mattresses Hybrid mattresses Latex mattresses

What are Foam mattresses are Hybrids have strong Latex beds are made by
they? made by layering foam coil support cores with layering latex comfort
comfort layers on a foam a variety of different layers on a latex core
support core comfort layers

Why are they Foam beds provide strong Hybrids combine strong Latex beds have strong
great? cushioning and they support with cushioning performance all around,
absorb motion, so they’re from comfort layers, with good support, good
popular with couples often providing the best cushioning, and durable,
of both worlds breathable designs

What’s the Foam beds tend to hold Hybrids vary so much Latex beds are heavy,
catch? onto body heat and they that you may have to hard to move, and are
usually have the weakest dig around to find your often some of the priciest
support cores perfect match models out there

How Foam beds tend to be the Hybrids have the widest There’s some variety in
expensive least expensive bed type, variety of price ranges, terms of pricing for latex
are they? but some fancier models but they tend to be firmly beds, but they tend to be
made with memory foam in the middle compared some of the most expensive
can be expensive to other mattress types beds on the market

Typical price range Typical price range Typical price range

$250-$1,200+ $1,000-$3,000+ $1,000-$2,500+

49
Use sleep trials Save money with a
mattress topper
Look into brands that provide a risk-free
sleep trial, which allows you to try their If your mattress is not a good match
mattress in your home for multiple nights for your body, a mattress topper can
before deciding if you want to keep it. It make your existing mattress feel softer
usually takes a few weeks of sleep for a or firmer, depending on the topper’s
person to adjust to a mattress and decide material, thickness, and performance.
if it fits their needs. Sleep trials make that Mattress toppers cost much less than new
possible and allow for free returns when mattresses and have the ability to change
a mattress isn’t a match. Most mattress the feel of a mattress temporarily, until you
brands on the market offer sleep trials are able to get a new bed. Toppers
that give you at least a few months to aren’t a permanent solution, but they
try out a bed. can buy you plenty more time with your
current mattress.

What you need to know

• Mattresses are made of comfort • Three of the most popular mattress
layers stacked onto a support core types are:
• The right mattress firmness for you • Foam beds that conform closely to the
depends on your body weight and body and are great for pressure relief
your preferred sleeping position
• Latex beds that have strong
• Heavier sleepers tend to prefer firmer performance all around with a floaty,
beds, while lighter sleepers tend to usually firmer feel
prefer softer beds
• Hybrid beds that combine a coil
• Side sleepers tend to go for softer beds, support core with foam or latex layers
back sleepers medium to firm, and up top, offering a good balance of
stomach sleepers prefer firmer beds support and cushioning

• Sleep trials give you plenty of time to • If your mattress isn’t working for
try out a mattress to see if it’s right you, but you’re not ready for a new
for you one, try using a mattress topper to
change the feel of your bed

50
Pillows
Your pillow is one of the next most The main things you’ll want to look for in a
important parts of your sleep system. pillow are:
As with mattresses, there is no single
• What the pillow is made of (materials)
pillow that’s going to be the best match
for everyone. Finding the right pillow is a • How thick the pillow is (loft)
matter of identifying what your needs are
• How soft or firm the pillow feels
from a pillow, and learning what you need (firmness)
to look for in a pillow.

Types of pillows
There are tons of different pillows on the market these days, made out of a wide variety
of materials. When we talk about different types of pillows, we’re usually referring to the
pillow fill, or the material that makes up the pillow’s core. Pillow fill materials play a major
role in a pillow’s feel and performance.

Here’s a quick breakdown of common fills:

If you like… Then try…

Cushier pillows that cradle the Shredded memory foam, shredded latex, down and
head and neck feathers, down alternative fibers

Firmer pillows with some light cushioning Solid foam, solid latex

The firmest pillows with maximum support Buckwheat hulls

Pillow cover materials aren’t as important as fills, but they do have an impact. Your
pillow’s cover will mainly affect how cool it sleeps at night. If you sleep hot at night,
consider going for a pillow with a cover made of cotton, bamboo-derived fabric, Tencel,
or silk. If you have sensitive skin or want to minimize lines and wrinkles, we recommend
a cover made of smooth materials like cotton sateen or silk. Most people use pillowcases
with their pillows, so the cover material tends to matter much less than what your
pillowcases are made of.

51
Pillow loft and what you need
The thickness of the pillow, or loft, is deeply tied to your sleeping position. Here’s a quick
breakdown of pillow loft recommendations:

Side sleepers Back sleepers Stomach sleepers

What pillow loft High loft Medium loft Low loft

do you need? (4-5+ inches thick) (2-5 inches thick) (Under 2 inches thick)

In other words:

• Side sleepers need to fill the gap between their mattress and their head when they
sleep, so they need a thicker pillow to make sure their necks are properly aligned

• Back sleepers need a pillow that’s thick enough to provide support for the head, but
not too thick, otherwise their heads get pushed into an awkward angle

• Stomach sleepers need the thinnest pillows – or no pillow at all – to keep their heads
from being pushed too far upward, which can cause next-day aches and pains

52
Pillow firmness and Try an adjustable pillow
what you need If you’re not sure what kind of pillow loft or
What you need in terms of pillow firmness firmness is right for you, adjustable pillows
is mostly based on body weight and are a great option. Adjustable pillows
sleeping position. Generally speaking, are designed so you can add or remove
heavier sleepers tend to need firmer fill from the pillow to change the pillow’s
pillows to provide plenty of support, thickness and feel. Since adjustable pillows
while lighter sleepers tend to go for usually have a shredded fill, they tend to
softer pillows. When it comes to sleeping provide a bit less support unless they’re
position, side sleepers need a little more really stuffed, but most people are able to
firmness to make sure their heads are find a setup that works for them.
well supported, while back and stomach
sleepers can go for something softer.

What you need to know

• Pillows are sorted into types based • Pillow firmness depends on your
on their fill sleeping position and body weight
• Your needs for pillow loft or • Side sleepers need something a bit
thickness are tied to your sleeping firmer for head support, back sleepers
position need a somewhat softer pillow, and
stomach sleepers need soft pillows
• Side sleepers prefer high loft pillows,
back sleepers go for medium loft, and • Heavier sleepers tend to need firmer
stomach sleepers like low loft pillows for better support, while lighter
sleepers tend to need softer pillows
• Adjustable pillows are a great option
for most sleepers, since you can
change their firmness and feel to
meet your needs

53
Temperature
Temperature is a critical part of your sleep system. If you’re too warm or too cold at night,
it can interfere with the normal progression of your sleep cycle and make it harder to
get quality sleep. Sleeping in a cool bedroom at the right temperature may help you fall
asleep faster and stay asleep longer.

Quick tips to keep your bedroom cool in the heat

• Use air conditioning, if you can, to • Swap heavy bedding with
control the temperature lightweight sheets, blankets, and
• Turn on a ceiling fan, window box comforters
fan, or small table-top fan • Switch to lightweight, breathable
• After the sun has set and it has pajamas
cooled off a little outside, open the • Since heat rises, sleep on a lower
windows for ventilation level of the home, if possible
• Keep curtains and blinds closed • Take a warm bath before bedtime to
during the day to block the sun’s start your body’s bedtime cooldown
heat

54
Keep your bedroom between 60 but the trade-off is worth it. An infant with
and 70 degrees Fahrenheit (15.6 disrupted sleep is more likely to interrupt
your sleep than a higher bedroom
to 21.1 degrees Celsius)
temperature.
Your core body temperature naturally
lowers as it winds down for sleep, so Try out a cooling system
it’s best to make sure your sleeping
If you’re looking to invest in a high-tech
environment matches that. Some people
solution, there are fitted mattress covers
prefer to sleep hotter or colder than this
that allow you to control the temperature
range, so it’s best to track your bedroom’s
of your bed. Many of these covers work
temperature and whether it feels like the
by pumping water through tubes along
room’s temperature is making it hard for
the surface of the bed. You can set the
you to fall or stay asleep. If you’re not sure
temperature of the water as warm or
what temperature works best for you,
cold as you like within range, giving you
65°F is a great place to start.
direct control over your bed’s surface
temperature.
Babies sleep best around 69
degrees Fahrenheit (20.5
degrees Celsius)
If you share a room with a baby, you may
need to adjust to a warmer bedroom until
they grow older. Sleeping in a warmer
environment may not work for everyone,

What you need to know

• Most people sleep best in a room • Babies sleep best around 69 degrees
that’s between 60 and 70 degrees Fahrenheit
Fahrenheit
• Cooling water systems allow you
• Individual preferences vary, so to have direct control over the
adjust the temperature to meet your temperature of your bed’s surface
needs

55
Room darkness
A dark room at night can make it much Manage your electronics
easier to fall asleep. Even exposure to
something as dim as a nightlight might Like we’ve discussed already, electronics
get in the way of your sleep. Keeping your can be a mixed bag. Using your phone, TV,
bedroom dark while you sleep can be a bit or computer can be a great way to relax
of a challenge, depending on where you and unwind before bed. That being said,
live. You may need to block out external if you’re using them too close to bed, the
light sources like street lights or sunshine, artificial blue light that they give off can
or your room might have bright lights, interfere with your sleep and keep you
electronics, or other sources of artificial awake longer. Do what you can to reduce
blue light in it. your blue light exposure by setting healthy
limits on screen time before bed.

56
Shoot for an hour of screen-free time Try an eye mask
before bed to start and move from there.
Eye masks are a quick and easy way to
Try blackout curtains block out light without having to buy a
whole set of blackout curtains. Whether
Regular curtains are useful for blocking
you’re bothered by a streetlight or early
light, but they aren’t typically built to shut
morning sun, an eye mask is a solid solution
out all light. Blackout curtains are made to
for a medium amount of light. If you sleep
block out more light than usual, with some
during the day, an eye mask may not be
designed to block up to 99% of outside
able to do as much about strong midday
light. Blackout curtains typically cost more
sun, but it’ll cover a lot of bases when it
than regular curtains, but there are plenty
comes to blocking out light.
of reasonably priced options in different
styles.

Blackout curtains are a great move if:

• You need to sleep or nap during the day

• You live in a brightly lit area with street

lights or other light pollution

• You have problems with the sun keeping

you up or waking you too early in the
morning

What you need to know

• Keeping your bedroom dark at night • Blackout curtains are great for
is important for falling and staying blocking out sunlight and street
asleep lights
• Keep screens out of the bedroom • Eye masks are a quick and easy way
and aim to turn off the TV and put to block out some light for better
your phone away at least an hour sleep
before bedtime

57
Bedding
The bedding you sleep in and the clothing sheets drape closely to the body and may
you wear to bed can affect how well you trap a little bit more heat.
sleep. You’ll want everything you sleep in
to feel right on your skin and keep you at Look for thread count ranges
a comfortable temperature through the
You may have heard that higher thread
night.
counts mean higher quality, but this is not
Choose fabrics for your climate necessarily the case. What you really want
is to be in the right thread count range for
Bedding made from breathable, natural your type of sheets. We recommend using
materials like cotton and linen and lighter cotton sheets that have somewhere around
blankets will help let out body heat when a 200 to 400 thread count and bamboo-
it’s hot out, while flannel sheets, polyester derived sheets with a 300 to 500 thread
bedding, and heavier blankets will lock count. That said, sheets with a 400 thread
body heat in when it’s cold. If you live
somewhere with major temperature
changes across seasons, it might make
sense for you to have at least two sets of
bedding and sleepwear — for warmer and
cooler months.

Know your weaves

The weave of a fabric directly affects how
it feels and performs. The most common
weaves used in sheets are percale and
sateen. Percale sheets have a crisp quality
and feel like a soft dress shirt, while sateen
sheets are silkier and smoother with a
slight sheen. Some sleepers find percale
sheets run slightly cooler, while sateen

58
count aren’t always better than sheets with If a set of sheets has a really high thread
a 200 thread count, so be sure to give them count, then you should steer clear. There
a feel to make sure they’re right for you. are a few tricks that sheet manufacturers
can use to artificially boost their thread
Here is a quick breakdown of thread count counts, so a 1,200 thread count set of
ranges you should look for with different sheets is probably not what it seems to be.
types of sheets:
Sleep in comfortable materials
Sheet type Thread count range
Choose pajamas that feel soft and
Cotton sheets 200-400 comfortable on your skin and are not too
Egyptian cotton 300-400 tight or too loose. For bedding, use sheets,
Percale sheets 200-400 blankets, and a comforter or quilt that you
enjoy touching and that keeps you warm
Sateen sheets 300-600
enough through the night. Wearing what
Bamboo-derived 300-500 feels comfortable to you is most important.
fabrics
Linen sheets 80-140
(thread count is
less useful for linen
sheets, so it’s rarely
listed)

What you need to know

• It’s important to sleep in bedding • Look for sheets that have thread
that feels right on your skin counts in the right thread count
and keeps you at a comfortable range for the material
temperature through the night
• A higher thread count does not
• Bedding made from breathable necessarily mean better quality
natural materials like cotton and • Cotton sheets should typically be
linen are good for hot sleepers, while somewhere around a 200 to 400
flannel sheets and polyester bedding thread count
are better when it’s cold
• Avoid sheets that have suspiciously
high thread counts

59
Children and pets
Sharing the bed with children and pets can Set up a simple, consistent pattern of
make it harder to get good quality sleep. activities that you repeat with your child
If you have young children, chances are every night to let them know it’s time to go
they’ve asked to join you in bed on at least to bed.
one occasion because they’ve had a bad
dream or they can’t sleep. While this can Here’s a quick list of ideas for a bedtime
be fine every once in a while, consistent routine:
nighttime interruptions by your children
• A relaxing bath
can get in the way of both your sleep and
• Brushing their teeth
their sleep.
• Using the bathroom close to bedtime
Set your kids up with a good • Story time with you reading to
bedtime routine them in bed

Once children are sleeping in their own • Cuddling in bed before they’re tucked in
toddler beds, they’re usually ready to start for the night
building a simple bedtime routine to help
Set boundaries with your kids,
them wind down.
and be patient
If you’re trying to get your kids to sleep
in their own beds at night, set clear
expectations with them. Let your children
know that they shouldn’t leave their room
once the lights are out unless there’s an
emergency. If they do, calmly escort them
back to bed.

60
There might be a learning curve with the new bedtime routine, so give them some time
to adjust. Consistency and patience are key. If your child has a really bad night and needs
to sleep with you, that’s fine — just make sure it’s every once in a while and not a nightly
thing.

Try not to sleep with pets

When it comes to pets, we recommend you don’t sleep with your pet so they don’t
interrupt your sleep. You may need to invest in a pet bed to give them a comfortable,
specific place to sleep.

Getting your pet to learn that their pet bed is their spot to sleep can be tricky, here are a
few quick tips:

Dogs Cats

• Dogs respond well to clear direction • Cats respond well to gentle, less direct
and positive reinforcement tactics, but treats can help

• Use treats, encouragement, and • Cats love heights, warmth, and feeling
consistency to help your dog learn comfortable when they sleep

• Play with and walk your dog during • Make it harder for your cat to nap in
the day to make sure they’re tired by your bed — try fragrances, keep cats
bedtime out of the bedroom

• Put your dog’s favorite toys in the bed • Tire your cat out with playtime
to help it feel like their spot before bed

What you need to know

• Sharing your bed with children and • Set strong boundaries around
pets can interfere with your sleep sharing your bed with your children,
quality and be patient with your kids
• Establishing a good bedtime routine • Set up other spaces for your pets to
for your children can help them fall sleep so they’re not sharing a bed
asleep and stay asleep in their beds with you

61
Noise
Exposure to nighttime noise can disrupt sleep. Nighttime noise might come from people
you share a living space with or from outside of your home. Nearby cars, trains, and
airplanes are common sources of sound during the night. In urban areas, neighbors and
pedestrians can contribute to disruptive noise. Even if you don’t remember waking up,
hearing noise as you sleep can still have some negative effects.

Quick tips to block out nighttime noise

• Use a soothing background sound people who live by airports or other
to drown out other noises, like a fan, loud areas
sleep app, or white noise machine • Try to seal gaps or cracks in doors
• Wear earplugs to reduce your and windows where noise sneaks in
exposure to noise if you live in using towels or old t-shirts
a loud environment • If you’ve recently moved in
• Look into sound-reducing windows somewhere, you may need to adjust
and doors — some local programs to some new noises over time
may also provide assistance for

62
Talk with your bed partner Set up quiet hours
If your bed partner makes noise that If you live with others and have different
wakes you up at night, have a conversation schedules, it may help to set up some times
with them to problem-solve the issue. of day where you all agree to be mindful of
Sometimes, people choose to sleep how much noise you make. Setting up quiet
separately to avoid sleep disruption. If times when people are typically asleep
the person you share a bed with snores or can go a long way to cutting out accidental
gasps for breath while asleep, they may noise keeping you up at night.
need to see a doctor.

What you need to know

• Nighttime noise can affect your • Try background noises, earplugs,
sleep, even if it doesn’t wake you up and blocking outside noise as best as
you can
• Talk to the people you live with to
agree on boundaries for noise and
quiet hours if needed

63
Humidity
Humidity might not be the first thing that of sleep disturbances, as well as snoring,
comes to mind when you think of sleep, insomnia, and daytime sleepiness.
but it does have an impact. Tracking your
home’s humidity and keeping it in the right Along with helping prevent mold, low
range will help prevent the presence of humidity levels may also discourage pests,
mold and creepy crawlies that can disturb like cockroaches, and reduce the presence
your sleep. of dust mites, both of which can also cause
allergic-like reactions that may disrupt
Keep indoor relative humidity sleep.
between 30% and 50%
Track and adjust your home’s
According to the Environmental humidity
Protection Agency, the ideal indoor
relative humidity level falls between 30% Many homes have humidity monitors built
and 50%. No home should have a humidity into their furnaces. Some monitors even
level of over 60%, at the very highest. allow a person to adjust the humidity of
When your home’s indoor humidity gets their home. People who live in spaces
too high, there’s a risk of mold growing. without a built-in humidity monitor can
usually find a low-cost humidity sensor
The presence of mold can increase the online for around $10 to $20. If you find
severity of a person’s allergies or even your bedroom humidity level falls outside
prompt an allergic-like response in people of the recommended range, you can
who don’t have allergies. These symptoms adjust it by using a portable humidifier or
might interfere with sleep. Indoor mold dehumidifier.
is correlated with an increased number

What you need to know

• Keep your indoor relative humidity • Use humidity monitors, humidifiers,
between 30% and 50% to help and dehumidifiers to keep your
prevent mold and pests bedroom in the recommended range

64
Allergens
People who experience allergies tend to Take your allergy medication before sleep
take longer to fall asleep and are more if all else fails, but be sure to discuss any
likely to wake up at night. As a result, medication changes with your doctor first.
people with allergies are also more likely
to experience morning headaches and Keep your bedroom clear of
daytime fatigue. Buildup of allergens — allergens
particles like pollen, pet dander, and dust
Don’t allow your pets into your bedroom
— can trigger your allergy symptoms.
during the day, and have them sleep in
Reducing allergens in the bedroom can
a different space at night. This way, you
help you get the sleep you need.
won’t be exposed to their hair and dander
Avoid bringing in outdoor as you sleep. Regularly dust and vacuum
allergens your bedroom to avoid dust mite exposure.
Investing in an air purifier can help remove
If seasonal allergies are the problem, keep a variety of allergens from the air in your
your home’s doors and windows closed as sleeping environment.
much as possible, so grass and tree pollen
can’t waft in. If allergy symptoms continue Cleaning your bedding regularly, about
to keep you up at night, there are a few once a week, can keep your sheets from
more things you can do to keep allergens holding on to allergens. Consider deep
out. Change into fresh clothes right when cleaning or removing any wall-to-wall
you get home after going outside, and carpeting or thick rugs as well, since both
shower before bed to wash allergens away. can hold on to allergens.

What you need to know

• Allergies can interfere with sleep, so • Regularly clean your bedding and
reducing allergens in the bedroom sleep space to remove allergens
• Keep doors and windows closed
and shower before bed to help keep
seasonal allergens out

65
Smell
Aromatherapy helps some people improve Some companies make essential oil
their sleep using scents. You can use a products specifically designed to help with
variety of different smells to make falling sleep, like pillow sprays.
asleep and waking up easier.
Use scents to wake up
Use scents to fall asleep
Certain scents can help you feel more
The scents of certain essential oils, such awake in the morning. Breathing in the
as lavender, rose, and chamomile, have smell of coffee can increase alertness.
been found to help with sleep. You might Certain essential oils, like peppermint and
use essential oils by sniffing them directly, rosemary, can also help increase alertness.
spraying them in the air in your bedroom,
or diluting them with a carrier oil and
applying them to your skin.

What you need to know

• Certain scents can make it easier to • The smells of coffee, peppermint,
fall asleep or feel more alert and rosemary can all help you feel
more awake
• The smells of lavender, rose, and
chamomile, have all been found to
help with sleep

66
Room layout
Your interior decorating choices can Stick-on wallpapers are a quicker way to
impact how well you sleep at night. change your walls than repainting. If you
Exciting colors and clutter may get in the can’t change the color of your sleeping
way of your sleep. space, try to only spend time there
when it’s dark.

Declutter your space

Clutter can subtly contribute to stress,
potentially interfering with your sleep.
If your bedroom’s too disorganized,
your messy surroundings might increase
anxious feelings that can make it harder to
relax your mind when you’re trying
to fall asleep.
Stick with cool wall colors You don’t have to go overboard and put
everything away. Spending just a few
When painting your bedroom walls or
minutes each day picking up clutter can
selecting a comforter, try to choose cool
help keep it from building up and feeling
colors, like gray or blue. Cool colors tend
overwhelming to deal with. If you find
to be calming, while bright colors, like
you need a certain amount of clutter to
red, excite the brain and body. Being
feel cozy, you can try seeing what feels
surrounded by a color like red can even
comforting to have out and put away
affect your mood and heart rate.
the rest.

What you need to know

• Design your sleep space with • Keep your sleep space relatively
calming, relaxing colors, textures, clear of clutter, so it feels cozy and
and imagery to help you sleep not messy

67
Building better
sleep routines
Going to sleep at the same time every night can make it easier
to fall asleep. Building a bedtime routine is an easy way to
help yourself stick with a consistent bedtime and wind your
body down for sleep.

We’ll walk you through everything you need to know when it

comes to figuring out how much sleep you need and setting a
bedtime for yourself. Then, we’ll share a number of ideas and
quick tips for some relaxing activities that you can build into
wake up and bedtime routines.

The more you stick to a sleep routine, the easier it will be to

do your sleep routine in the future. Habits don’t build in a day,
so don’t be discouraged if you fall off track or it takes a while
to do your routine consistently. Keep trying and do the steps
of your routine when you can and keep going until it sinks in.

Don’t feel like you have to do everything at once. Try to start

small with three steps in your routine first, then add more
over time as you get used to them.

68
Setting a consistent bedtime and
wake time
Setting a consistent bedtime and wake 1. The average sleep cycle is
time — even on the weekends — can help 90 minutes long
you make sure you get the amount of sleep
you need. 2. A typical night of sleep includes
5 full sleep cycles
How much sleep do I need?
3. 90 x 5 = 450 minutes, or 7.5 hours
Adults typically need at least seven hours
4. Starting with your wake time, work
of sleep a night, but everyone’s sleep needs
back 7.5 hours to find your bedtime
are different, so it’s possible for someone
to need eight or nine hours of sleep Be sure to add in a bit of extra time to
instead. If you’re not sure how much sleep account for the time it takes you to fall
you need, try tracking how many hours you asleep and nighttime awakenings. People
sleep each night for at least a week, and often sleep for slightly less than they think
note how much sleep it takes for you to they do, because of nighttime awakenings
consistently wake up feeling rested. they don’t remember, or because they’re
using sleep trackers that overestimate
How do I set my bedtime?
their sleep time.
You can calculate your best bedtime by
Let’s say you regularly need to wake up by
taking the amount of sleep you want to get
7 a.m. Working back 7.5 hours from 7 a.m.
and working backwards from the time you
gives you a bedtime of 11:30 p.m. That
need to wake up.
means you should be in bed and ready to
Once you know your target wake time, fall asleep at 11:30 p.m. With that in mind,
use our sleep cycle calculator’s formula to you might want to make your “lights out”
get started. time 11 p.m. or 10:30 p.m. to give you
plenty of time to fall asleep, and to provide

69
some extra time in case you wake up in the room for flexibility here, but try to stay
middle of the night. within half an hour to an hour of your set
bedtime each night.
Your goal should be to wake up naturally
about 5 to 10 minutes ahead of your alarm. If you can’t stick to the same times every
If you find yourself waking up well before day, try to keep your bedtime and wake
your alarm, or you’re sleeping up to your times as consistent as you can for as many
alarm, then you’ll want to try moving your days of the week as you can. Giving your
bedtime 15 minutes at a time until you find body a rough pattern of when it can expect
your personal sweet spot. to sleep is a step in the right direction. Try
setting a reminder for when you need to
Should I sleep at the same time start winding down for the night to get you
every night? in the right mindset for sleep.

It’s best to set sleep and wake times that

you can stick to every day, even on days
off, weekends, and vacation. There’s some

What you need to know

• Setting a consistent bedtime and backward from your wake up time
wake up time and sticking to it every by that many hours
day, even on weekends and holidays,
• If you need 8 hours of sleep and you
can make it easier to fall asleep
wake up at 7 a.m., then you should
• Adults typically need at least 7 hours fall asleep by 11 p.m. at the latest
of sleep a night, but everyone’s sleep
• Push your bedtime back a little
needs are different and some people
further to give yourself extra time to
need more hours
fall asleep
• To set your bedtime, work backward
• If you need to fall asleep by 11 p.m.,
from the time you need to be awake.
then giving yourself a “lights out”
• Identify how many hours of sleep time of 10 or 10:30 gives you a good
you need to feel refreshed and count window to wind down for bed

70
Wake-up routines
When you get up in the morning, there Example wake-up routine
are plenty of things you can do to help
yourself wake up naturally and shake off Here’s an example wake-up routine using
grogginess. Setting yourself up for success the info from this guidebook:
with a morning routine can help you feel 1. Start by waking up at your normal time
refreshed and ready to take on the day. — even if it’s the weekend or a holiday
We’ve already discussed a bunch of tips
2. Get 15 minutes of natural sunlight
for waking up effectively earlier in this
guidebook, and we’ve used them to put 3. Get some morning exercise
together an example of what a wake-up
4. Shower using cold water
routine might look like.
5. Wait 90 minutes after you wake up to
have any coffee or caffeine

71
Bedtime routines
We’ve also prepared an example of what a Avoid electronics before bed
bedtime routine might look like, along with
plenty of tips and options that you might Smartphones, computers, and other digital
try working into your own routine. devices emit blue light that can interfere
with your sleep. Blue light exposure
Example bedtime routine suppresses the production of melatonin,
a sleep-promoting hormone, in the brain.
Here’s an example bedtime routine using
Avoid using digital devices as much as you
the info from this guidebook:
can when you’re trying to wind down for
1. Stop eating and drinking alcohol around bed.
3 hours before bed (water is fine until
about 1 hour before bed) Try putting your devices in another room
or a less visible space before you start
2. Dim the lights and start limiting light
exposure around 2 hours before bed your bedtime routine every night. Keeping
your devices out of sight will help you be
3. Choose a relaxing, lower energy activity less tempted to check them. If you need
like reading
a good rule of thumb to start with, try to
4. Try journaling about your day or making avoid using electronics for at least an hour
a to-do list for tomorrow to get your before bed.
thoughts out before bed

5. Take a warm shower and start on Try light stretches, yoga, or

your pre-bed routine within 1 hour of meditation
bedtime
Yoga that helps you sleep should not be
6. Brush your teeth, wash your face, and
intense exercise, but instead, a gentle
do other light pre-bed activities
practice similar to meditation through
7. Around 20-30 minutes before bed, movement. If you’re practicing yoga as
change into pajamas and do some light part of a nightly routine, consider doing
stretching, yoga, or guided meditation
a few slow, gentle poses or stretches as a
8. Leave your phone and other electronic part of your routine rather than following
devices in another room if you can along with an hour-long video. Or, if you

72
prefer, practice deep breathing silently or printed books before bed. Phones, laptops,
while listening to a guided meditation after e-readers, and other digital devices emit
you’re already in bed. light that suppresses melatonin, the sleep
hormone.
Write a to-do list or start
journaling Take a warm bath (or shower)
before bed
Worrying can keep you up at night, so try
doing some writing before bedtime that Taking a warm bath or shower before
helps ease your worries. Journaling and bed can help you fall asleep faster. If you
making to-do lists for the next day are already shower at night, try working it
both great ways to tackle your worries. into your bedtime routine. Showers easily
Journaling about worries is relaxing for flow into calming pre-bed activities like
some people, helping them fall asleep brushing your teeth or practicing your
faster. Writing a very specific to-do list skincare routine. One thought as to why
and planning out how you will approach warm showers help you sleep is that warm
the next day has also been shown to help water warms the skin, drawing blood flow
people fall asleep. The more detailed your to your hands and feet and lowering your
to-do list, the faster you might fall asleep. core body temperature. Your core body
The main point here is to get your thoughts temperature naturally drops as your body
out on paper before you go to bed so winds down for sleep, so taking a warm
they’re not running through your mind shower might help kick start that process.
when you’re trying to sleep.

Read a book
Reading before bed is a relaxing activity
that has been connected to better sleep
quality. Make sure you read something
that’s pleasant or even boring — getting
wrapped up in a page-turning story can
end up keeping you awake and reading
instead of sleeping. The big thing here is
to make sure you’re only reading actual

73
Drink herbal tea Stay out of bed unless you’re
sleeping
Try sipping a mug of hot, herbal tea in the
evening as you wind down with a soothing Try only using your bed for two activities:
pre-bed activity, like reading a book. sleep and sex. Using your bed solely for
Herbal teas are made from dried herbs sleep helps your brain associate being in
instead of tea leaves, so they don’t usually bed with falling asleep. When you check
contain caffeine and won’t keep you up email, read news, watch television, or
at night. Certain types of herbal tea, like browse social media from bed, you are no
chamomile tea and passionflower tea, longer viewing your bed as a relaxing space
have been found to improve sleep quality, intended for rest. Devices with screens like
reduce stress, and reduce mood issues. smartphones, televisions, and eReaders
also expose you to sleep-disrupting blue
light, so it’s best to keep them out of the
bedroom

What you need to know

• Avoid electronics before bed to • Taking a warm bath or shower
reduce exposure to blue light, and before bed can help you fall asleep
pick nighttime activities to wind faster
down that don’t involve screens
• Herbal teas are a way to enjoy a
• Light stretches, yoga, and meditation hot beverage before bed without
are all gentle, relaxing ways to wind drinking caffeine, and some herbal
down before bed teas have been connected to sleep
improvements
• Write a to-do list for tomorrow or
start journaling to get your thoughts • Avoid using your bed for anything
out on paper before you go to bed, but sleep, so your mind associates
so you can clear your mind before being in bed with falling asleep
trying to sleep
• Reading a printed book before bed
is an easy way to relax and avoid
electronics

74
Naps
If you find that you’re feeling tired or feel tired. After lunch time, pay attention
lacking energy during the day even to and note what time you feel the most
though you’re improving your nightly sluggish. Then, schedule some time moving
sleep, consider napping if you can. When forward to lie down for a short nap just
done right, napping can improve thinking, before that wave of early afternoon
memory, attention, and management of sleepiness hits. Try to avoid napping right
emotions. after a meal or too close to your usual
bedtime.
Timing your naps
Try a caffeine nap
The right amount of time for a nap varies
from person to person, but many people For an added boost of energy, try a caffeine
feel refreshed after resting anywhere from nap. A caffeine nap involves drinking
5 to 25 minutes. The major cap you should coffee or another caffeinated drink just
set for a nap is to keep it shorter than 30 before you take a short nap. A caffeine nap
minutes — napping longer than 30 minutes can improve your attention and reduce
can backfire, leaving you feeling groggy tiredness more than a nap alone. Make
instead of refreshed when you wake up. sure you don’t try this type of nap too late
in the day, so you have plenty of time for
Try timing your nap with your “post- the caffeine to work its way out of your
lunch dip,” the period of time in the early body.
afternoon where many people naturally

What you need to know

• Napping properly can help in many • Avoid napping right after a meal or
ways and give you a boost when too close to your bedtime
you’re feeling tired • Try a caffeine nap — drink coffee
• Keep your naps shorter than 30 or another caffeinated drink right
minutes, as going over can leave you before you take a short nap for an
feeling groggy when you wake up added boost
• Try to time your nap with your post-
lunch dip to push through afternoon
grogginess

75
Guided meditation
When you meditate, you train yourself • Meditation can boost sleep quality
to respond to external and internal
• Regular practice can help you detach
stimulation in a non-judgmental way. The
from your thoughts enough to fall
aim is to become more aware of your
asleep
present condition and inner thoughts.
Observing your thoughts and feelings can • It can help with pain management for
help you become less reactive to stress conditions like fibromyalgia, muscle
and better able to tolerate uncomfortable aches, migraine, arthritis
emotions. • It can induce a relaxation response in
the mind and body that can help you
Researchers are still digging deeper to
drift off
understand the effects of meditation
more fully, but there’s a lot of evidence • It can lead to positive shifts in stress
to suggest that there are multiple sleep- management, calmness, as well as
related benefits to regular meditation informational and emotional processing
practice.

76
Given all the benefits associated with There are many guided meditation
meditation, you might be interested resources online that can help walk you
in adding meditation to your bedtime through both of these meditation types
routine. If you’ve never meditated before, until you’ve built the skills to tackle them
it can be hard to know where to begin. on your own. As you get started with
There are many ways to meditate, so here meditation, remember to be patient with
are two of the most popular and well- yourself. Practicing it regularly can be
studied methods to get you started: great for your sleep health, but try to keep
your expectations reasonable at first.
• Mindfulness meditation involves
You probably won’t feel like an expert
focusing your energy on the present
after the first night and that’s totally fine.
moment, rather than dwelling on the
past or future Meditation is a practice that can take
time to learn. Stick with it and be kind to
• Body scan meditation requires you yourself along the way.
to lie down as you focus your mind
elsewhere. The idea is to focus on
physical sensations throughout your
body, relieving tension and drawing
your mind away from anxieties and
stressors

What you need to know

• Practicing different forms of • Guided meditation resources online
meditation has been connected to can get you started by walking you
improvements in sleep and other through meditation exercises
areas of life
• Meditation can be a slow practice
• Two major and well-studied forms that can take a while to develop and
of meditation are mindfulness show results
meditation and body scan
meditation

77
Daily sleep checklist

Day Night
Woke up within 30 minutes of Stopped eating at least 2 hours
your regular wake up time before bed

Got at least 15 minutes of Stopped drinking alcohol at

sunlight in the morning least 2 hours before bed

Drank a glass of cold water Started limiting bright light

exposure around 2 hours before bed
Took a cold shower
Stopped screen time at least 1
Waited 90 minutes after waking
hour before bed
up before having caffeine
Stopped drinking fluids 1 hour
Stopped drinking caffeine at
before bed
least 8 hours before bed
Did a relaxing activity without
Consumed less than 400 mg of
screens before bed, like reading,
caffeine
journaling, or stretching
Exercised for at least 20
Went to bed within 30 minutes
minutes
of your regular bedtime

Put phone and other electronic

devices away before bed

78
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