How to Create a Sleep Routine for Busy Professionals
Fix one anchor (the wake time), cut caffeine early, create a 20-minute wind-down and protect seven hours. Use the Routine Builder to schedule it.
Anchor
A fixed wake time.
Shrink the wind-down
Twenty minutes of dim light and relaxation is better than none.
Protect the hours
Treat seven hours as non-negotiable.
Frequently asked questions
What if travel is frequent?
Keep the routine portable.
Naps?
Brief, early.
Sources
- Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the AASM and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592. PubMed
- Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline. J Clin Sleep Med 2021;17(2):255–262. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Keep reading
Sleep Habits and Routines: Evidence-Based Guide
Caffeine, exercise, meals, screens, shift work and travel: what the evidence says about habits that help or hurt sleep.
Read more →Sleep healthHow to Build a Better Bedtime Routine
A simple 30-minute wind-down routine built on light, screens, temperature and relaxation, with the research behind it.
Read more →Free toolSleep Routine Builder
Build a printable evening and morning routine from your wake time, sleep need, caffeine, meals and exercise.
Use the tool →HabitsHow to Adjust Your Sleep Schedule After Travelling
Jet lag basics: light timing, gradual shifts, short naps and sleeping environment.
Read more →This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.
Related reading
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