A regular schedule, a cool dark room and less screen time before bed can transform the quality of your sleep.
Sleep affects mood, memory, immunity and weight. Most adults need seven to nine hours, yet many get much less.
Keep a Regular Schedule
Going to bed and waking at the same times every day, including weekends, helps set your body clock.
Create a Good Sleep Environment
- Keep the room cool, dark and quiet
- Use a comfortable mattress and pillow
- Reserve the bed for sleep rather than work
Wind Down
Bright screens and stimulating content before bed delay sleep. Try reading, stretching or a warm shower in the last hour of the day.
Watch Food and Drink
Avoid caffeine in the afternoon and heavy meals or alcohol close to bedtime.
When to Seek Help
If you snore loudly, stop breathing during sleep or feel exhausted despite enough time in bed, speak to a doctor.
