Sleep Routine: Seven Habits That Help You Fall Asleep Faster and Wake Up Better

• Children aged 6 to 12: 9 to 12 hours
• Teenagers aged 13 to 17: 8 to 10 hours
• Adults aged 18 to 60: 7 hours or more
• Adults aged 61 to 64: 7 to 9 hours
• Adults aged 65 and over: 7 to 8 hours

The NHS says most healthy adults need about 7 to 9 hours a night. If you wake up tired after six hours, your body may be asking for more.

Why does it matter?

The CDC says people who do not get enough sleep tend to get sick more often, find it harder to stay at a healthy weight, and feel more stress and a lower mood. Over time, poor sleep is linked with a higher risk of heart disease, stroke, high blood pressure and type 2 diabetes. It also hurts attention and memory, and it raises the risk of road accidents. In short, sleep is not a luxury.

Seven habits that help

1. Keep fixed times. Go to bed and wake up at about the same time every day, including weekends. Both the CDC and the NHS put this first, because it trains your body clock.

2. Wind down before bed. Give yourself time to relax before you lie down. Read a few pages, listen to calm music, or take a warm bath.

3. Put the phone away. The CDC says to turn off electronics at least 30 minutes before bed. The NHS also advises putting your phone away. If you must keep it nearby, keep it out of reach so you are not tempted to scroll.

4. Make the bedroom comfortable. Keep it quiet, cool and dark, and use a bed that feels comfortable. Reduce noise and light as much as you can.

5. Watch caffeine and alcohol. The NHS suggests avoiding tea, coffee, alcohol and smoking for at least six hours before bed. The CDC adds that large meals late at night can also keep you awake. For many people, a cup of chai at 5 pm is fine, but a cup at 10 pm may not be.

6. Exercise, but not too late. Regular activity helps sleep. The NHS says to aim for 150 minutes of activity a week, and to avoid exercise in the four hours before bed. Morning or early afternoon is best.

7. Try a warm drink and park your worries. The NHS says a warm, milky drink or herbal tea may help. If worries keep you awake, write them down with a simple plan for tomorrow, so your mind can let go.

What if you still cannot sleep?

Do not lie in bed watching the clock. If you cannot fall asleep, get up, do something quiet in dim light, and go back when you feel sleepy. This is a common tip, but the advice that matters most is this: if changing your habits does not help, or if you think you may have insomnia, see a doctor. The NHS says the same.

Also check your medicines. If you think a medicine affects your sleep, speak to a doctor or pharmacist. Do not stop it on your own.

A simple plan for tonight

1. Pick a bedtime that gives you at least seven hours before your alarm.
2. Set a reminder 30 minutes before it to put your phone away.
3. Have your last tea or coffee at least six hours before bed.
4. Keep the room cool, quiet and dark.

Try this for two weeks before you decide whether it works. Small habits take a little time to show results.

This article is general information, not medical advice. If you have trouble sleeping for a long time, speak to a doctor.

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