Editorial Team
Sleep is a basic pillar of health, alongside nutrition and physical activity. Most sleep organizations suggest that adults generally need seven or more hours a night, though needs differ from person to person.
Eight habits to try
- Keep a regular schedule. Go to bed and wake up at similar times, including weekends.
- Get daylight early. Morning light helps set your body clock.
- Move during the day. Regular activity is linked with better sleep.
- Watch caffeine. Avoid it in the afternoon and evening if it affects you.
- Ease off alcohol. It may make you drowsy but tends to fragment sleep.
- Wind down. Spend 30 to 60 minutes on calm activities before bed.
- Make the bedroom comfortable. Cool, dark and quiet works for most people.
- Keep the bed for sleep. If you cannot sleep after a while, get up and do something relaxing until you feel sleepy.
When to seek help
Talk to a healthcare professional if you have trouble sleeping most nights for several weeks, snore loudly with pauses in breathing, or feel very sleepy during the day despite enough time in bed.
Good to know: Sleep habits help many people, but they are not a treatment for sleep disorders. Persistent problems deserve a proper assessment.
