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Prescription

Your sleep prescription

Sleep resets the brain and body every day. These five habits improve it without medication.

Written by Collin R. Bennett, MD, board-certified family physician. Last reviewed .

RxPrescribed byCollin R. Bennett, MDTakeNightlyRefillsUnlimited

  1. Set a consistent sleep schedule

    • Keep the same bedtime and wake time every day, weekends included.
    • Allow 8 hours in bed so you get at least 7 hours of real sleep. Seven or more hours a night is the adult recommendation of the American Academy of Sleep Medicine and the Sleep Research Society.1

    Why. Regularity strengthens your circadian rhythm. Even a weekend sleep-in can make deep sleep harder to reach.

  2. Make the bedroom cool, dark and quiet

    • Lower the room to about 68°F (20°C) two to three hours before bed.
    • Block light with blackout curtains, covered electronics or a sleep mask.
    • Cut noise with a white noise machine or comfortable earplugs.

    Why. Light at night suppresses melatonin, and a cool room promotes deeper sleep.

  3. Keep steady sleep hygiene

    • No alcohol within two to three hours of bed. It disrupts REM sleep.
    • Keep caffeine to the morning. It stays in your system six to eight hours.
    • No screens for 30 to 60 minutes before bed. Read a physical book instead.
    • Build a wind-down routine: sleepwear, teeth, a book, a few minutes of meditation.

    Why. A routine tells your body sleep is coming, so you fall asleep faster.

  4. Avoid heavy meals and liquids before bed

    • No large meals or sugary, high-carb food within two hours of bed. Protein is generally fine.
    • Limit fluids in the last two hours to avoid trips to the bathroom.

  5. Wake up at the same time every day

    Even after a bad night, get up at your usual time. It keeps your rhythm intact and makes it easier to fall asleep that evening.

If sleep problems persist

If you still struggle to fall asleep, stay asleep, or feel tired through the day after following these steps, talk with your doctor. They can look for an underlying condition such as sleep apnea or insomnia and talk through treatment. For insomnia that lasts for months, the treatment with the strongest evidence is cognitive behavioral therapy for insomnia (CBT-I).2

Want the reasoning behind the 7-hour number? Read my note, How much sleep do adults really need?

Sources

  1. Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015;11(6):591–592. doi:10.5664/jcsm.4758.
  2. Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2021;17(2):255–262. doi:10.5664/jcsm.8986.
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