How much sleep do you need?
For adults, health agencies such as the U.S. CDC recommend at least 7 hours of sleep per night. Individual needs vary – what matters is that you feel rested during the day.
Tips for the evening
- Go to bed and get up at similar times every day – weekends included
- Keep your bedroom dark, quiet and on the cool side
- Cut back on screens and bright light in the last hour before bed
- Skip caffeine in the afternoon and evening
- Avoid heavy meals and keep alcohol low shortly before bed
- Be active during the day, but avoid intense exercise right before bed
If you can’t fall asleep
If you lie awake for a long time, get up briefly and do something quiet in dim light until you feel tired. Steady sounds such as rain or white noise can help mask disturbing background noise.