Written by Anthony Puente, PhD, Nuream Advisor

According to The Washington Post (Strauss, 2025), these are the most important things to do for your sleep:

1. Caffeine Consumption 

Recent research indicates that moderate caffeine consumption (approximately 100mg, equivalent to one cup of coffee) can be consumed up to four hours before sleep without adverse effects. However, higher doses of 400mg can disrupt sleep patterns even when consumed 12 hours prior to bedtime. Notable considerations include increased caffeine sensitivity in older adults and slower metabolization in individuals using oral contraceptives.

2. Dietary Influences 

The Mediterranean diet has been associated with reduced risk of insomnia, while diets high in glycemic content and ultra-processed foods correlate with increased sleep disturbances. A comprehensive 2024 analysis of 37 observational studies supports these findings, though it's important to note that no single dietary approach definitively resolves sleep disorders.

3. Napping

Studies indicate that napping itself is not inherently problematic; rather, the context and purpose are significant factors. Research shows that napping for emotional regulation (stress or depression management) correlates with adverse health outcomes. For individuals undergoing cognitive-behavioral therapy for insomnia, naps should be limited to 30 minutes.

1. Advances in Sleep Apnea Treatment Significant developments in sleep apnea treatment have emerged, including:
2. FDA approval of tirzepatide (Zepbound) for moderate to severe sleep apnea in patients with obesity.
3. Innovation in CPAP technology, including customized 3D-printed masks for improved compliance.

Integration of wearable technology for sleep monitoring, though these should complement rather than replace clinical diagnostics.

Source: Strauss, L. (2025, January 12). Want to improve your sleep in 2025? These new science-based tips may help. The Washington Post