Road to Better Sleep

World Sleep Society’s Road to Better Sleep

9. Block out all distracting noise and eliminate as much light as possible. 8. Find a comfortable sleep temperature setting and keep the room well ventilated. 7. Use comfortable, inviting bedding. 10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation. 6. Watch your workout routine. 1. Establish a regular bedtime

10 TIPS FOR BETTER SLEEP

and waking time. 5. Change up your bedtime snack. 2. Allow yourself to take a nap if you’re tired.

3. Adjust to a healthier lifestyle regarding your substance use.

4. Create a caffeine cut-off time.

Created by World Sleep Society’s committee of internationally-renowned experts in the field of S THE 3 ELEMENTS leep Medicine and Research. OF GOOD QUALITY SLEEP

DURATION DEPTH

CONTINUITY

DURATION

The length of sleep should be sufficient for the sleeper to be rested and alert the following day.

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CONTINUITY

Sleep periods should be seamless without fragmentation.

DEPTH

Sleep should be deep enough to be restorative.

Created by World Sleep Society’s committee of internationallyrenowned experts in the field of Sleep Medicine and Research.

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