Sleep Health & Wellness

Recommended sleep duration

The AASM and Sleep Research Society recommend that adults sleep 7 or more hours per night on a regular basis to promote optimal health.^[2]

• Sleeping less than 7 hours is associated with weight gain, diabetes, hypertension, heart disease, stroke, depression, impaired immune function, increased pain, increased risk of accidents, and higher mortality.^[2]
• Sleeping more than 9 hours may be appropriate for young adults and those recovering from illness, but routinely sleeping more than 9 hours may indicate an underlying health issue.^[2]
• Individual needs vary, but most healthy adults need 7–9 hours.

What is healthy sleep?

Healthy sleep is more than just duration. The AASM position statement identifies five dimensions of healthy sleep:^[1]

• Adequate duration: 7+ hours for adults
• Good quality: Falling asleep within about 20 minutes, few awakenings
• Appropriate timing: Aligned with your circadian rhythm (roughly 10pm–7am for most adults)
• Regularity: Consistent bed and wake times, including weekends
• Absence of sleep disorders: No untreated conditions disrupting sleep

What to do

• Keep a consistent schedule: Go to bed and wake up at the same time every day, including weekends. This reinforces your circadian rhythm.^[1]
• Create a cool, dark, quiet bedroom: Use blackout curtains, keep the room between 65–68°F (18–20°C), and minimize noise.
• Develop a wind-down routine: Spend 30–60 minutes before bed doing calm activities — reading, stretching, warm bath, or relaxation exercises.
• Use the bed only for sleep and intimacy: This strengthens the mental association between bed and sleep (a core principle of stimulus control therapy).^[3]
• Get morning light exposure: Bright light in the first 30 minutes after waking helps set your circadian clock.
• Exercise regularly: Physical activity improves sleep quality, but finish vigorous exercise at least 2–3 hours before bedtime.

What to avoid

• Caffeine after early afternoon: Caffeine has a half-life of 5–7 hours. Coffee, tea, energy drinks, and chocolate consumed after 1–2pm can interfere with falling asleep.
• Alcohol before bed: Alcohol may help you fall asleep faster but fragments sleep in the second half of the night, reduces REM sleep, and worsens sleep apnea.^[3]
• Nicotine: A stimulant that disrupts sleep quality and is associated with difficulty falling asleep.
• Screen time in bed: Blue light from phones, tablets, and computers suppresses melatonin and delays sleep onset. Aim to stop screens 30–60 minutes before bed.
• Large meals close to bedtime: Heavy or spicy meals within 2–3 hours of bed can cause reflux and discomfort.
• Clock-watching: Checking the time during the night increases anxiety about sleep. Turn clocks away from view.
• Irregular napping: If you nap, keep it under 20–30 minutes and before 3pm. Long or late naps interfere with nighttime sleep.

The evidence

A 2024 network meta-analysis of 81 randomized controlled trials found that both aerobic exercise and mind-body exercise (yoga, tai chi) significantly improve subjective sleep quality. Aerobic exercise was found to be the most effective modality for improving sleep in middle-aged and older adults.^[4]

• Regular exercise reduces the time it takes to fall asleep and increases total sleep time.
• Exercise improves sleep quality even in people without a diagnosed sleep disorder.
• The benefits increase with consistent, long-term exercise — not just one session.
• Both morning and afternoon exercise improve sleep; avoid vigorous exercise within 2–3 hours of bedtime.

Practical recommendations

• Aim for 150 minutes per week of moderate aerobic activity (brisk walking, cycling, swimming) — consistent with general health guidelines.
• Aerobic exercise is most studied for sleep improvement, but resistance training and yoga also show benefits.^[4]
• Morning or afternoon exercise may be slightly better for sleep than late evening, though individual responses vary.
• Outdoor exercise provides the added benefit of natural light exposure, which reinforces circadian rhythm.
• Consistency matters more than intensity: Regular moderate exercise outperforms occasional vigorous exercise for sleep.
• Start gradually if currently sedentary — even 10-minute walks can improve sleep over time.

Melatonin

• Melatonin is a hormone naturally produced by the pineal gland that signals the brain it is time to sleep.
• Exogenous melatonin may modestly reduce the time to fall asleep and can help with jet lag and circadian rhythm disorders.^[6]
• The AASM weakly recommends against melatonin for chronic insomnia specifically, noting limited evidence for that indication.^[5]
• Typical doses range from 0.5–5 mg taken 30–60 minutes before bed. Starting low (0.5–1 mg) is often suggested.
• Generally considered safe for short-term use. May cause morning grogginess, headache, or dizziness.
• Not regulated as tightly as prescription medications — product quality and actual melatonin content can vary significantly between brands.

Other supplements

• Magnesium: Preliminary evidence suggests magnesium supplementation may modestly improve sleep quality, particularly in older adults with low magnesium levels. Generally safe at recommended doses. More research is needed.^[6]
• Valerian: The AASM weakly recommends against valerian for chronic insomnia due to inconsistent evidence. Some trials show modest benefit for sleep onset. Generally considered safe but may cause headache or GI upset.^[5]
• L-tryptophan: The AASM weakly recommends against tryptophan for chronic insomnia. Limited evidence of benefit.^[5]
• CBD: Insufficient high-quality evidence to recommend CBD for sleep. May interact with other medications. Regulation and product quality vary widely.
• Antihistamines (diphenhydramine, doxylamine): OTC sleep aids. Not recommended for regular use due to tolerance, next-day sedation, anticholinergic side effects, and cognitive concerns in older adults.

Bedroom setup

• Temperature: A cool room (65–68°F / 18–20°C) promotes sleep onset. Your core body temperature naturally drops at night.
• Light: Use blackout curtains or a sleep mask. Even small amounts of light can suppress melatonin production and disrupt sleep architecture.
• Noise: Use earplugs, a fan, or a white noise machine if environmental noise is an issue. Avoid falling asleep with the TV on.
• Mattress and pillows: Comfort matters. Replace a mattress that causes pain or poor support. There is no single "best" mattress — personal comfort is the guide.

Mindset and wind-down

• Worry journaling: If racing thoughts keep you awake, write down concerns and a plan for the next day 1–2 hours before bed — then close the notebook.
• Relaxation techniques: Progressive muscle relaxation, body scans, and slow breathing exercises can ease the transition to sleep.
• If you can't sleep, get up: If you've been lying awake for roughly 20 minutes, get out of bed, do something calm in dim light, and return when sleepy. This prevents associating the bed with frustration.
• Limit sleep pressure worrying: Trying too hard to sleep makes it harder. Accept that occasional poor nights happen and are not harmful.

Related topics

• Insomnia and CBT-I
• Obstructive sleep apnea
• Sleep–Lung Connection
• Breathing Health & Wellness

Trusted resources

• AASM: Healthy Sleep Habits
• AASM Sleep Education