How to Build a More Consistent Sleep Schedule

Anchor the morning

A consistent wake time gives your day a stable reference point. CDC guidance recommends going to bed and getting up at consistent times, including weekends, as part of healthy sleep habits.

Work backward from sleep opportunity

Choose a realistic amount of time for sleep and count backward from your wake time. Most adults need at least seven hours, but individual needs vary.

Make the last hour easier

Dim bright light, reduce stimulating screen use if it keeps you alert, and prepare tomorrow earlier in the evening. The goal is not perfection; it is a routine you can repeat most nights.

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