Sleep is not simply a pause in activity. During sleep, the body and brain carry out important processes related to concentration, memory, emotional well-being, immunity, and physical health.
For adults, around 7–9 hours of sleep per night is generally recommended. However, it is not only the number of hours that matters, but also the quality of sleep. Good sleep is sufficient, uninterrupted, and helps you wake up feeling rested.
Keep a consistent schedule
Try to go to sleep and wake up at approximately the same time every day, including weekends.
Create a relaxing routine
Use the final part of the evening for calming activities, such as reading, a warm shower, or slow breathing.
Limit screens before bedtime
Avoid using your phone, laptop, and other devices for at least 30 minutes before going to sleep.
Prepare the room for sleep
Keep the room dark, quiet, well ventilated, and at a comfortable temperature, neither too hot nor too cold.
Give yourself enough time to sleep
Most adults need 7–9 hours of sleep each night. Needs vary depending on age, health, and personal circumstances, but persistent tiredness during the day may indicate that your sleep is not sufficient or is not of good quality.
Are you creating the conditions for good sleep?
Before looking for a complicated solution, consider how your day and evening are structured. Small changes, repeated regularly, often have more effect than a one-time effort.
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Set your wake-up time
Choose a consistent wake-up time and count backward to allow enough time for sleep and your bedtime routine.
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Notice when tiredness begins
Notice when you start yawning, losing concentration, or feeling heavy and do not keep pushing past that point.
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Plan the end of your evening
Allow only one hour after work for news, social media, and tasks that require a lot of concentration or emotional energy.
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Note how you feel in the morning
For a few days, note your bedtime, wake-up time, and energy level. This can help you identify behaviors that are affecting your rest.
Sleep needs change with age
Children and adolescents need more sleep than adults. The hours include naps when they are a normal part of that age group.
Infants 4–12 months
Around 12–16 hours of sleep in 24 hours is generally recommended, including naps.
Children 1–2 years
Around 11–14 hours of sleep in 24 hours is generally recommended, including naps.
Children 3–5 years
Around 10–13 hours of sleep in 24 hours is generally recommended, including naps.
Children 6–12 years
Around 9–12 hours of sleep in 24 hours is generally recommended.
Adolescents 13–18 years
Around 8–10 hours of sleep in 24 hours is generally recommended.
Adults
Most adults need around 7–9 hours of sleep per night.
Use light and activity at the right time
The body uses light, darkness, and routine to regulate the sleep–wake cycle. Morning light helps the body understand that the day has begun, while bright light in the evening can delay preparation for sleep.
Spend time outdoors during the day, especially in the morning, when possible. Natural light helps support the body's regular rhythm.
Physical activity during the day can support sleep. Avoid very intense exercise immediately before bedtime if you notice that it keeps you awake.
During the last hour before bedtime, use softer lighting and limit screens, work, and highly stimulating activities.
Some habits can delay or interrupt sleep
Caffeine
Caffeine can remain active for several hours. Limit it during the afternoon and evening if it affects your sleep.
Alcohol
Alcohol may make you feel sleepy at first, but it can interrupt sleep and reduce its quality during the night.
Large meals
A very heavy meal close to bedtime can cause discomfort, heartburn or difficulty sleeping.
Screens and notifications
Light, stimulating content, and notifications can keep the brain active and interrupt sleep.
Do not lie in bed tossing and worrying
Trying too hard to fall asleep can increase tension. When you stay awake for a while and begin to worry, a quiet activity may be more helpful than repeatedly checking the time.
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Do not keep checking the time
Calculating the hours remaining can increase anxiety and make it harder to fall asleep.
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Get up for a quiet activity
Read something calming or sit in dim light until you begin to feel sleepy again.
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Avoid your phone and work
Do not use your awake time for email, social media, news, or tasks that require concentration.
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Return when you feel sleepy
Return to bed when your eyes begin to feel heavy and your body feels calmer.
Keep them short if they interfere with nighttime sleep
A nap can help when you are tired, but long or late naps can make it harder to fall asleep in the evening.
When you need a nap, try to take it earlier rather than close to your usual bedtime.
If it takes you a long time to fall asleep in the evening after a nap, shorten it or avoid it for a few days.
What can lack of sleep look like?
Daytime fatigue
You feel low on energy, become sleepy when you sit down, or need a lot of caffeine to get through the day.
Difficulty concentrating
You forget things, make routine mistakes, or find it difficult to complete tasks.
Irritability and mood changes
You react more strongly to small frustrations or feel more upset, impatient, or emotional.
Drowsiness while driving
You yawn frequently, lose attention, do not remember parts of the journey, or find it difficult to stay in your lane.
Do not drive when you are sleepy
Drowsiness slows reaction time, reduces attention, and affects decision-making. Opening the window, playing loud music, or washing your face does not replace sleep.
When you notice drowsiness, loss of concentration, or drifting out of your lane, stop in a safe place. Rest or ask a well-rested person to continue driving.
Persistent problems should not be ignored
Talk to a doctor when sleep problems continue or affect work, learning, caring for family, or safety during the day.
Seek advice if it regularly takes you a long time to fall asleep, you wake frequently, or you wake too early and cannot fall asleep again.
Loud snoring, waking with a choking sensation, or someone noticing that your breathing stops during sleep should be evaluated.
Seek help if you fall asleep unintentionally during work, conversation, eating, or driving.
Sleep medications and supplements may have side effects or interactions. Use them only according to the advice of a doctor or pharmacist.
Try this plan for one week
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Wake up at the same time
Keep your wake-up time as consistent as possible, even after a poor night's sleep.
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Turn off screens 30 minutes earlier
Use this time for washing, preparing clothes, reading, or another calming activity.
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Limit caffeine in the afternoon
Replace late coffee or energy drinks with water or a caffeine-free drink.
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Keep a simple record
Note your bedtime, wake-up time, awakenings during the night, and how you feel during the day.
Contact a healthcare professional when sleep problems persist, worsen, or affect your safety and ability to function during the day. Seek help promptly when drowsiness puts you at risk while driving or operating dangerous equipment.
References
- Centers for Disease Control and Prevention. (2024, May 15). About sleep.
- Centers for Disease Control and Prevention. (2024, May 15). Sleep facts and statistics.
- National Heart, Lung, and Blood Institute. (2022, March 24). How much sleep is enough?
