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Sleep resources

Improving your sleep improves your overall health.

Not sure where to start? Sleep to Be Well can help!

Sleep to Be Well has educational resources and tools designed to meet people where they are. 

Curious about how sleep actually works? Watch short videos to learn the basics of sleep and why it’s so critical to overall health and well-being.

Not convinced that sleep will actually help you? Our educational materials help you connect the dots between your sleep and what matters to you during the day — whether it’s getting better grades, performing your best at work, managing another health condition or just feeling happier.

Worried about your sleep, but not sure where to start? Free online surveys can provide real-time feedback on the state of your sleep health. If there’s room for improvement, you can access tools to help you monitor your sleep — like a sleep diary — and find guidance on how to strengthen your sleep habits. 

Wherever you are on your sleep journey, Sleep to Be Well is here to connect you to the resources you need to improve your sleep and overall well-being.


Resources for better sleep

What is a sleep doctor?

A sleep specialist focuses on diagnosing and treating sleep disorders like insomnia, narcolepsy and sleep apnea. To help you get better sleep, a specialist might have you wear a sleep monitoring device at home or ask you to spend a night at a sleep center. Our sleep centers feature comfortable, private bedrooms to help you feel relaxed and at home. 
Age-appropriate sleep hours

The right amount of sleep depends on age. The following guidance is a good starting place:

  • 0 – 3 months: 16 –18 hours (your baby might sleep more or less)*
  • 4 – 12 months: 12 –16 hours (including naps)*
  • 1 – 2 years: 11 – 14 hours (including naps)
  • 3 – 5 years: 10 – 13 hours (including naps)
  • 6 – 12 years: 9 – 12 hours
  • 13 – 18 years: 8 – 10 hours
  • 18 – 60 years: 7 or more hours
  • 61 – 64 years: 7 – 9 hours
  • 65+ years: 7 – 8 hours

*Always put your infant on their back to sleep.

Sleep hygiene

“Sleep hygiene” refers to your daily routine and habits that contribute to a better night’s sleep. 

Some things you can do to improve your sleep hygiene include:

  1. Try to go to bed around the same time every night and wake up around the same time every day (even on weekends).
  2. Avoid using screens (like your phone, computer or TV) in the hour leading up to your bedtime.
  3. Keep your bed reserved for sleeping — no scrolling on your phone, eating or doing homework in bed.
  4. If you’re hungry before bed, try a light snack rather than greasy or heavy foods.
  5. Cut back on drinks in the evening to reduce nighttime bathroom trips.
  6. Keep up with regular exercise but avoid exercising within three hours of going to bed.
  7. Keep your room cool, dark and quiet.
  8. Cut down on caffeine, especially in the afternoon and evening.
  9. Avoid napping during the day.
  10. If you can’t fall asleep, leave your room and do a relaxing activity like reading a book. Return to bed when you’re sleepy. 
  11. Don’t stare at the clock — this can make it harder to fall asleep. Turn your clock so you can’t see it or put it under your bed.

Download our sleep hygiene list

Sleep diary

How much sleep are you actually getting? Keeping a sleep diary can help you and your doctor identify patterns in your daily routine that might contribute to poor sleep. Once you know your typical schedule, you can then determine what you need to change to improve your nighttime sleep.

Download our child sleep diary 

Download our adult sleep diary

Sleep and pregnancy

Different pregnancy trimesters bring different sleep changes.
Learn how to sleep well throughout pregnancy

Healthy sleep helps you have a healthy pregnancy.
Learn more

Is pregnancy interrupting your sleep? A sleep specialist may be able to help.
Read the case study

Restless legs can mean restless nights when you’re pregnant. Help is available.
Read our case study

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How's your sleep?

Complete our short sleep surveys to receive instant feedback on whether your sleep is on the right track or if there’s room for improvement.

Complete our sleep surveys

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