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Sleep is House-KeepingFor Your Brain

Adults need 7 to 9 hours of sleep per night to maintain health and prevent disease. If you aren't meeting these recommendations, we are here to help. You can improve the length and quality of your sleep with fairly simple sleep hygiene practices. Learn more with our Sleep FAQ.

Get

bright light exposure early in the day

Avoid

heavy evening meals

Limit

late afternoon and evening caffeine, nicotine and alcohol

Exercise

during the day

Eat

early in the day

Establish

a safe, relaxing space for sleep. Don't work in bed.

See

a sleep specialist

References:

  • National Sleep Foundation
  • Sheehan et al., 2019. Are U.S. adults reporting less sleep? Findings from sleep duration trends in the National Health Interview Survey, 2004–2017, Sleep, Volume 42, Issue 2, https://doi.org/10.1093/sleep/zsy221