Sleep: Practical Ways to Sleep Better

Why sleep matters

Sleep supports memory, emotion regulation, concentration, immune function and physical health. Poor sleep can make stress, anxiety and depression harder to manage. Read more about how sleep and mental health are connected.

How much sleep do adults need?

Sleep medicine experts recommend that adults regularly get seven or more hours of sleep per night. Individual needs vary.

Habits that help

• Keep a consistent schedule, including on weekends.
• Get daylight early in the day to help set your body clock.
• Create a wind-down routine for the last 30–60 minutes before bed.
• Keep your bedroom cool, dark and quiet.
• Limit caffeine after midday and avoid alcohol close to bedtime — it disrupts sleep later in the night.
• Put screens away before bed where you can, or reduce brightness.
• Don’t lie awake in bed for long periods. If you can’t sleep, get up briefly and return when sleepy.
• Write down worries earlier in the evening so they’re less likely to follow you to bed.

When to get help

Talk to a healthcare professional if you’ve had trouble sleeping at least three nights a week for three months, if you’re very sleepy during the day, or if a partner notices loud snoring or pauses in breathing. See sleep disorders.