Sleep Hygiene

Recommended Hours

Adults need 7–9 hours of quality sleep nightly. Consistent schedules support circadian rhythms. Reference: Sleep Foundation.

Evening Routine

Wind down with low light and calming activities. Avoid screens and heavy meals in the 2–3 hours before bedtime.

Sleep Environment

Keep the bedroom dark, quiet, and cool (around 65°F). Use supportive mattresses and pillows.

Caffeine and Alcohol

Limit caffeine after mid-afternoon and alcohol near bedtime; both can disrupt sleep architecture.

Screening for Sleep Apnea

Consult clinicians for loud snoring, witnessed apneas, or daytime sleepiness. Coverage options vary across California plans. See NHLBI.

California Resources

Find sleep clinics through your insurer network and county health services. See CDPH.