Practice these six small steps for healthy sleep

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Daytime Nighttime

1. Light 4. Avoid...
Spend time in bright light Avoid heavy meals, nicotine,
during the day, natural light caffeine, and alcohol
or equivalent brightness. before bedtime.

2. Exercise 5. Wind-down
Exercise regularly for a deeper Use a consistent routine with a
sleep. Aim for 30 minutes a day, relaxing wind-down to help get
5 days a week. the sleep you need each night
(7–9 hours for most adults, with
same sleep and wake times.)

3. Mealtimes
Eat your meals at consistent 6. Environment
times day after day. Put your devices away an hour
before bed and sleep in a quiet,
cool, and dark environment.

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