Version August 2025
| When possible, maximize regularity in activity and sleep schedule |
| Regularity in the timing of sleep, food intake, and social activity helps to stabilize the biological clock. Minimizing the discrepancies between periods of work and off days may help adapt to a fixed-shift work schedule. Although rotating shifts are more difficult to adjust to, the strategy of overlap between sleep periods during off days and work days may also benefit rotating shift workers. |
| Create a sleep-friendly bedroom environment |
| Make sure that your bed is comfortable and that your bedroom is dark, quiet, and cool (around 65°F or 18°C). Blackout shades may be particularly important to block sunlight during daytime sleep. Creating constant background noise in the sleep environment with a fan or humidifier, for example, will eliminate unexpected sounds that would otherwise wake you up. |
| Limit exposure to bright light before daytime sleep |
| Exposure to bright light (eg, sunlight during the morning commute home following a night shift) can be alerting and may also set your biological clock to a time that interferes with daytime sleep. |
| Make the last hour before bed a "wind-down" time |
| Engage in relaxing and pleasant activities, dim or block light in the room, and have a light snack. |
| Do not use alcohol to help you sleep and do not consume alcohol too close to bedtime |
| Although alcohol may help you to fall asleep more easily, it disrupts your sleep during the night by causing frequent awakenings. Avoid alcohol within three hours of bedtime. |
| Smoking and other drugs will disrupt your sleep |
| Smoking cessation is advised, and tobacco use should be avoided around and during the intended sleep period. Most drugs of abuse can disrupt sleep. |
| Avoid caffeinated products within six hours of bedtime |
| In addition to coffee, these may include tea, chocolate, and many sodas. |
| Exercise regularly, but avoid activities that raise body temperature close to bedtime |
| Regular exercise can improve sleep quality, but exercising or having a warm bath too close to bedtime can disrupt your ability to fall asleep. Warm baths should be avoided within 1.5 hours of bedtime. |
| Avoid consuming more than 8 to 10 ounces of liquids close to bedtime |
| A full or semi-full bladder can contribute to awakenings. Restrict liquids close to bedtime and empty your bladder just before going to bed. |
