the sleep habits the CDC bothers to list

not my routine, just what cdc.gov says works. six or seven, depending which of their own pages you read. current as of September 2026.

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Same bedtime and wake time every day, weekends included

including weekends. the one everyone breaks first

Cool, dark, quiet bedroom

CDC says dark too, most people forget that part

No electronics in the bedroom

Screens off 30 minutes before bed

their other handout just says 'turn them off,' no time attached. phone across the room works too (modify as needed)

No caffeine in the afternoon or evening

No large meals or alcohol before bed

alcohol makes you fall asleep faster and sleep worse, that's the trap

Move during the day, even a little

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