Quick guide
A regular schedule, enough time for sleep, a comfortable room and a calming wind-down can support good sleep. These habits are a starting point, not a guaranteed cure for insomnia or a substitute for medical evaluation.
Yawnder’s original infographic
Ben shared this infographic in 2015. It is preserved as a historical resource; use the updated guidance below and check the original source for context.
Check out this sleep infographic. I would suggest printing this out and putting it somewhere in your bedroom so you can refer to it if you’re ever confused as to why you’re not getting enough sleep. There are all sorts of sleep infographics out there and I have collated dozens of sleep infographics on my Pinterest page here as well.
Practical habits for better rest
- Allow enough time for sleep. Most adults need at least seven hours, though individual needs vary.
- Keep a consistent schedule where possible. Try to go to bed and wake at similar times on weekdays and weekends.
- Make the room comfortable. A quiet, dark, cool space can help; use a dim light if needed for safety.
- Plan a wind-down. Reading, quiet music or another relaxing activity can help signal that the day is ending. Reduce bright light or stimulating screen use if it keeps you awake.
- Notice caffeine and alcohol. Caffeine can interfere with sleep for hours, and alcohol can make sleep lighter or more interrupted. Individual sensitivity varies.
- Get outside and move during the day. Fit light and activity around your schedule and health needs.
These suggestions follow NIH healthy-sleep guidance. Shift work, caregiving, pain and other constraints can make a perfect routine impossible, so choose changes that are realistic for your situation.
If you wake during the night
Brief awakenings can happen. If you feel alert or frustrated, consider a quiet activity in dim light and return to bed when sleepy, without watching the clock. Our guide to falling back asleep explains the approach and when to seek advice.
When sleep habits are not enough
Speak with a healthcare professional about persistent trouble sleeping, daytime impairment, loud snoring, breathing pauses or gasping. For long-term insomnia, NIH guidance describes cognitive behavioral therapy for insomnia (CBT-I) as a usual first treatment. Sleep habits alone may not resolve an underlying sleep disorder.
Browse Yawnder’s sleep education, research explainers, and practical guides.
Explore sleep guidesFrequently asked questions
How much sleep do adults need?
Most adults need at least seven hours regularly. The amount varies by age and individual needs.
Are naps always bad?
No. A nap can improve alertness, but long or late naps can make it harder for some people to sleep at night.
Can sleep hygiene cure chronic insomnia?
Healthy habits are useful, but persistent insomnia may need more than habits alone. Ask a clinician about an evaluation and CBT-I.
What if I wake up in the middle of the night?
Try not to watch the clock. If you become alert or frustrated, a quiet break in dim light may help before returning to bed when sleepy.