- Most adults need about seven to nine hours of sleep.
- A regular schedule, a dark cool room and less caffeine and screen time at night all help.
- See a doctor if sleep problems last for several weeks or you snore loudly with pauses in breathing.
The short answer
Sleep is not wasted time. While you sleep, the body repairs itself, the brain sorts memories and hormones that control hunger, mood and growth are regulated. Poor sleep affects concentration, mood, immunity and long-term health. For most adults, a regular seven to nine hours is a good target. This guide covers the basics, and creative workers can find extra tips in sleep and creative work.
What happens if you do not sleep enough
- Slower thinking, poor memory and trouble concentrating.
- Irritability, low mood and higher stress.
- Weaker immunity, so you catch colds more easily.
- Increased appetite, especially for sugary food.
- Greater risk of accidents, including when driving.
- Over the long term, links to high blood pressure and other health problems. See blood pressure.
Build a sleep routine
- Keep a regular schedule. Go to bed and wake up at about the same time each day, including weekends.
- Wind down. Spend 30 to 60 minutes on calm activities such as reading, a warm shower or gentle stretching.
- Dim the lights in the evening.
- Avoid heavy meals late at night.
- Use the bed for sleep. Do not work or scroll in bed.
Make the bedroom friendly to sleep
| Factor | Suggestion |
|---|---|
| Light | Keep the room as dark as possible, and use curtains or an eye mask |
| Noise | Use earplugs or steady background sound if the area is noisy |
| Temperature | Keep it comfortably cool and well ventilated |
| Mosquitoes | Use a treated net or other protection, as they disturb sleep and spread illness |
| Mattress and pillow | Replace worn ones if they cause aches |
Caffeine, alcohol and screens
- Caffeine can stay in the body for many hours. Avoid coffee, strong tea and energy drinks for at least six hours before bed.
- Alcohol may make you drowsy but disturbs sleep later in the night.
- Bright screens close to bedtime can make it harder to wind down. Use night mode and put the phone away. See eye care for screen users for related tips.
- Do not smoke or vape near bedtime.
Naps and daytime habits
- A short nap of 20 to 30 minutes can refresh you. Long or late naps can make night sleep harder.
- Get daylight in the morning and be active during the day. See walking and simple exercise for beginners.
- Manage worries earlier in the day. Write tomorrow’s list before bed. See managing stress for busy creatives and freelancers.
If you cannot fall asleep
- If you are awake for about twenty minutes, get up, go to a dim room and do something calm until you feel sleepy.
- Try slow breathing, breathing in for about four counts and out for six.
- Do not watch the clock, because it increases stress.
When to see a doctor
Speak to a doctor if trouble sleeping lasts for several weeks, if you feel very sleepy during the day despite enough hours, or if you snore loudly and seem to stop breathing for moments at night, which can be a sign of sleep apnoea. Also seek advice if low mood or anxiety is keeping you awake. This guide is general information and not medical advice.
Quick checklist
- Keep a regular bedtime and wake time
- Make the room dark, quiet and cool
- Avoid caffeine late in the day
- Put screens away before bed
- Keep naps short
- See a doctor if problems continue
Key points to remember
Good sleep is built from small repeated habits. Start with one or two changes this week, and give them time to work.
