Healthmaxios⏰ How much do you need?
Most adults do best with 7–9 hours a night. Teenagers need more (8–10 hours) and older adults generally 7–8. What matters is that you wake up feeling reasonably refreshed.
| Age group | Typical need |
|---|---|
| Teenagers (14–17) | 8–10 hours |
| Adults (18–64) | 7–9 hours |
| Older adults (65+) | 7–8 hours |
🛁 A wind-down routine
- Keep a steady schedule. Go to bed and wake up at similar times, even at weekends.
- Dim the lights an hour before bed. Bright light tells your brain it is still daytime.
- Put screens away. Switch off or move devices out of reach 30–60 minutes before sleep.
- Do something calming. Read a few pages, stretch gently, take a warm shower or write tomorrow's to-do list.
🛏️ Set up your bedroom
Cool
Around 16–19 °C suits most people.
Dark
Blackout curtains or an eye mask help.
Quiet
Earplugs or gentle white noise can mask disturbances.
🚫 What can get in the way
- Caffeine in the afternoon and evening (it can linger for 6+ hours).
- Large, heavy meals or alcohol close to bedtime — alcohol may help you drop off but fragments sleep.
- Long naps late in the day. If you nap, keep it under 30 minutes and before mid-afternoon.
- Lying in bed awake and frustrated, watching the clock.
Can't sleep?
If you've been awake for around 20 minutes, get up, do something quiet in dim light, and return when sleepy. This helps your brain link your bed with sleep.
When to get help
Loud snoring with gasping, ongoing insomnia for weeks, or heavy daytime sleepiness can signal a sleep disorder. Speak with a doctor.