Key points
Good sleep habits can improve conditions for restful sleep. They do not guarantee an uninterrupted night or replace assessment of persistent problems.
Ten everyday suggestions
These suggestions draw on the US National Heart, Lung, and Blood Institute's sleep guidance. Start with one change you can realistically implement.
- Keep bedtime and waking times as consistent as possible.
- Avoid large schedule shifts at weekends where possible.
- Allow enough time for sleep.
- Make the period before bed quieter.
- Reduce bright light and stimulating screen use late in the evening.
- Review late-day caffeine: its effects last several hours.
- Do not use alcohol as a sleep aid.
- Avoid large, heavy meals just before bed.
- Go outdoors and be active during the day where possible.
- Keep the sleeping environment dark, quiet and comfortably cool.
Shift work requires suitable solutions
Fixed sleep times are not possible for everyone. Daytime sleepers can reduce light and noise in their sleeping environment. Shift planning and reliable recovery periods also matter. General advice should not imply every demand can be resolved through personal discipline.
What employers can contribute
Discuss availability, scheduling and handovers. A sleep seminar offers little if constant availability is expected at the same time. Voluntary information and suitable advice can complement organizational changes.
Seek medical assessment if sleep problems persist or significantly affect the day. Employees should not have to disclose personal sleep data to obtain support with work design.
Sources and context
Editorial source review: 04 October 2026. The linked sources explain the evidence and its limitations.