Sleep Hygiene
Sleep hygiene is the set of habits and environmental conditions that published sleep medicine associates with reliable sleep: consistent timing, a dark cool room, and managed light, caffeine and alcohol.
What published research reports
The joint AASM/Sleep Research Society consensus statement (2015) sets the adult target — seven or more hours per night on a regular basis — and documents the health risks associated with chronically sleeping less. The circadian literature reports the mechanisms behind the standard advice: morning light advances the body clock while evening light delays it and suppresses melatonin, and caffeine blocks the adenosine signal that builds sleep pressure, with effects lasting hours after intake. Sleep-focused entries elsewhere in this Discovery section — Sleep Extension and Morning Light — carry the same reference base.
References
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