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Improve your sleep quality with these daily challenges.

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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 and mini-course.


your brain with daylight to stay awake during the day and fall asleep faster at night.


for a pitch black bedroom. Artificial light can make your brain think it’s daytime.


caffeine-free tea. Tea is known for its sleep-inducing and stress-busting properties.


with the sun. Allowing your gut to rest for a few hours before bedtime can help you sleep better.


to relaxing music to lower the stress hormone cortisol and the awakening brain chemical noradrenaline.


kind to yourself. Constant self-criticism can interfere with your sleep.


the mood for relaxation one hour before it’s time to sleep.


  • 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