Lifestyle
Sleep Hygiene for Mental Health
Poor sleep is both a symptom and a driver of depression and anxiety. Protecting it pays compounding interest.
Medically reviewed by: Pending medical review(draft)Last updated: June 4, 2026Evidence: Synthesis of sleep medicine guidelines
Habits with the strongest evidence
- Consistent wake time (±30 min) seven days a week.
- Morning light within 30 minutes of waking — 10 minutes outdoors when possible.
- Caffeine cutoff 8–10 hours before bed (half-life is long).
- Cool, dark room: 65–68°F, blackout shades or a sleep mask.
- Wind-down ritual: dim lights and reduce screens 60 minutes before bed.
- No alcohol within 3 hours of bed — it fragments REM sleep.
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