Visual guides on sleep science, routines, and health — designed to scan quickly and share easily.
For successful sleep training, establish a consistent bedtime routine, ensure a safe sleep environment, and put your baby to bed while drowsy to.
Read more: Tips for successful sleep training for infants
Opt for cooling choices in the evening: Save spicy or very hot-temperature foods for lunch; instead, choose mild, room-temperature options like.
Read more: What and when to eat for best sleep
Poor sleep—both too little and too much—raises LDL ("bad") cholesterol and triglycerides while lowering HDL ("good") cholesterol, increasing heart.
Read more: Sleep & Cholesterol - What's the link?
Practical self-help for insomnia: sleep hygiene, consistent schedules, and wind-down habits that can improve sleep quality for many people.
Read more: Self-Help strategies for Insomnia
Understanding and aligning with your circadian rhythm can enhance sleep quality. It likely includes tips on sleep timing, the impact of light.
Read more: Optimizing your sleep knowing your circadian rhythm
No caffeine 10 hours before, no food or alcohol 3 hours before, no work 2 hours before, no screens 1 hour before, and creating an optimal sleep.
Read more: What Is the 10-3-2-1-0 Sleep Rule?
Caffeine affects sleep by reducing total sleep time by 45 minutes, increasing the time to fall asleep by 9 minutes, and decreasing sleep efficiency.
Read more: The ways caffeine impacts sleep
Lifestyle changes—weight loss, side sleeping, less alcohol, and exercise—can meaningfully reduce sleep apnea severity, especially in mild cases.
Read more: Lifestyle changes can reduce sleep apnea severity