Most adults need seven to nine hours of sleep, yet many of us regularly get less. The good news is that small, consistent changes often work better than any gadget or supplement.
The seven habits
- Keep the same wake-up time, even at weekends.
- Get daylight within an hour of waking.
- Stop caffeine after early afternoon.
- Keep your bedroom cool, dark and quiet.
- Give yourself a 30-minute wind-down without screens.
- Only go to bed when you feel sleepy.
- If you can't sleep after 20 minutes, get up and do something calm.
When to see a doctor
If poor sleep lasts more than three months, you snore loudly or stop breathing during sleep, or tiredness affects your daily life, speak to a doctor. Conditions like insomnia and sleep apnoea are very treatable.
