10 habits for better sleep

Sleep is not just rest. During sleep the brain files away the day’s memories, restores our ability to handle emotions, and the body repairs itself. So after poor sleep, concentration drops and mood gets irritable, and if it goes on for long, the risk of anxiety and depression rises.

How much sleep do you need

Most adults need 7 to 9 hours of sleep a night. Teenagers need more, about 8 to 10 hours. Quality matters as much as hours: whether you wake up feeling refreshed is the best sign.

10 habits

1. Sleep and wake at the same time every day, even on holidays. This keeps the body’s internal clock steady.
2. Get morning sunlight and exercise during the day. Morning light tells the body when it is time to be awake. Avoid heavy exercise right before bed.
3. Avoid tea and coffee after the afternoon. The effect of caffeine lasts for hours.
4. Put your phone and screens away at least an hour before bed. Screen light and notifications keep the brain awake.
5. Keep the room dark, quiet and comfortably cool.
6. Keep the bed for sleep. If you study, work or scroll in bed, the brain learns to treat the bed as a place to be awake.
7. If you can’t sleep within 20 minutes, get up. Do something calm in dim light in another room, and go back to bed only when you feel sleepy.
8. No long daytime naps. If needed, nap for 20–30 minutes in the early afternoon.
9. Finish dinner 2–3 hours before bed. Both a full and an empty stomach can wake you up.
10. Keep a calm bedtime routine. A light shower, reading, slow breathing: doing the same things every night signals the body that it’s time to sleep.

When to see a professional

• Trouble falling or staying asleep three or more nights a week, for several months.
• Loud snoring, pauses in breathing during sleep, or waking up gasping.
• Severe daytime sleepiness despite enough sleep.

For long-term insomnia, cognitive behavioural therapy for insomnia (CBT-I) is an effective treatment.