Should I practice sleep hygiene?

Our read is that consistent sleep hygiene practices are well supported by experts for optimizing sleep quality and duration, which in turn impacts mental and physical health.

Key strategies include managing light exposure, establishing consistent routines, and creating an optimal sleep environment.

Conversely, several activities and environmental factors are identified as detrimental to sleep.

To practice sleep hygiene, aim for consistent bedtimes and wake times, and ensure the bedroom is dark, cool, and quiet, dedicating the bed to sleep and sex. Establish a 60-minute wind-down routine before bed, minimizing light, turning off screens, and engaging in calming activities. Have your last meal at least two to four hours before bed, and avoid alcohol for three hours prior. View bright light in the morning and throughout the day, but reduce overhead light in the afternoon, transitioning to yellow and red lights, and keep light exposure very dim or dark between 10 PM and 4 AM. If unable to sleep, get out of bed and engage in a non-stimulating activity elsewhere until sleepiness returns. For managing time zone shifts, specific protocols including melatonin timing, controlled daylight exposure, and exercise timing can be used. The Eight Sleep Pod 5's Autopilot feature can also adjust sleeping environment temperature based on sleep patterns.

• 01Andrew Huberman (2x) states that reducing overhead light in the afternoon and transitioning to yellow and red lights can support desired neurochemical states for creative or abstract thinking.
• 02Bryan Johnson (1x) recommends aiming to go to bed on time, having the last meal at least two hours before bed, and establishing a wind-down routine starting an hour before sleep to promote health.
• 03Peter Attia (2x) suggests that engaging in a different, mildly boring activity upon waking in the middle of the night acts as a reset, making it easier to fall back asleep.
• 04Bryan Johnson (1x) notes that a 12-hour time zone shift can be managed with specific protocols including melatonin timing, controlled daylight exposure, and exercise timing.
• 05Andrew Huberman (1x) claims that viewing bright light in the morning and throughout the day, combined with the absence of bright light at night, sets the amplitude of mental and physical health by impacting sleep quality and duration.
• 06Andrew Huberman and Rhonda Patrick (4x) advise that if unable to sleep, one should get out of bed and engage in a non-stimulating activity elsewhere until sleepiness returns to reinforce the bed-sleep association.
• 07Bryan Johnson and Paul Saladino (6x) recommend a 60-minute wind-down routine before bed, including minimizing light, turning off screens, and engaging in calming activities.
• 08Peter Attia (4x) highlights key behavioral strategies for improving sleep, such as maintaining consistent bedtimes and wake times, ensuring the bedroom is dark and cold, avoiding stimulating activities for two hours before bed, and refraining from eating or drinking alcohol for three hours before bed.
• 09Rhonda Patrick (2x) explains that Cognitive Behavioral Therapy for Insomnia (CBT-I) includes sleep hygiene, stimulus control, sleep restriction, cognitive techniques, and relaxation techniques.
• 10Paul Saladino (1x) lists morning light exposure, a 10-hour feeding window, red lights after dark, orange screens, a cool dark room, and a consistent bedtime (8:45-9:15 PM) as key components of his nighttime routine for optimizing sleep.
• 11Andrew Huberman (2x) states that light exposure should be kept very dim or dark between 10 PM and 4 AM to support sleep.
• 12Bryan Johnson (2x) recommends turning off screens 60 minutes before bed and having the final meal/snack 4 hours before bed.
• 13Andrew Huberman (8x) notes that the Eight Sleep Pod 5's Autopilot feature uses AI to adjust sleeping environment temperature based on sleep patterns, elevate the head for snoring, and optimize sleep.
• 14Bryan Johnson and Rhonda Patrick (4x) emphasize that creating a peaceful sleep environment by keeping the room cool, dark, and quiet, and dedicating the bed to sleep and sex, is crucial for sleep quality.

Our experts caution against several practices that can disrupt sleep. Andrew Huberman (2x) advises avoiding bright lights, particularly overhead lights, between 10 pm and 4 am. He also (1x) suggests that wearing socks to sleep can hinder the body's ability to cool off by eliminating the glabrous skin portal on the feet. Paul Saladino (1x) warns that exposure to blue light from screens at night is detrimental to circadian rhythm and sleep quality, and (1x) that using a smartphone closer to the face or at all at night is correlated with poorer sleep quality and longer sleep latency. Peter Attia (1x) identifies checking email, work-related tasks, scrolling social media, engaging in interactive neural experiences, reading about global warming, current events, politics, pandemics, or stressful stock trading as activities to avoid when unable to sleep. He also (1x) considers early school start times detrimental to sleep and (1x) emphasizes the activating and arousing nature of electronic devices as a more significant factor in sleep disruption than blue light. Peter Attia and Andrew Huberman (3x) agree that bringing a phone into the bedroom and opening it first thing in the morning leads to shallow sleep and waking up shortly before an alarm. Andrew Huberman (1x) states that morning sunlight exposure for wakefulness should not be obtained through a car windshield, window, or while wearing sunglasses, and (1x) that looking at any light source that is painful to the eyes indicates the light is too bright and should be avoided. Rhonda Patrick (1x) notes that social media and work-related content are not suitable for a pre-sleep wind-down routine, and (1x) that going to bed at a regular time when not ready for sleep can lead to future sleep problems. Peter Attia (1x) also suggests that heavy blankets and down comforters may disrupt the natural cooling process required for deep sleep.

The verdict could change if new evidence emerged suggesting that these practices have no significant impact on sleep quality or if they are found to have unforeseen negative health consequences. Additionally, if a consensus of experts were to contradict the current recommendations regarding light exposure, meal timing, or environmental factors, the verdict would need to be re-evaluated.