JeevanHow much sleep do adults need?
Most adults are advised to get around seven or more hours a night. Needs vary, so use this as a guide and ask a professional if you are unsure.
Seven habits that help
- Fix your wake-up time. Keep it within about an hour every day, including weekends.
- Set a bedtime alarm. Many people set a wake alarm but nothing to start winding down.
- Create a 30-minute wind-down. Dim lights, tidy, stretch gently, read something calm.
- Move screens away. Charge the phone across the room if you can.
- Watch late caffeine. Try finishing it earlier in the day.
- Keep the room cool, dark and quiet.
- Get daylight and movement in the morning.
Track it simply
Add two habits in your tracker: "Start wind-down" at a fixed time, and "In bed by 11". Choose the days they apply to, and check your history each week. In Jeevan each habit can have its own alarm.
When to seek help: persistent trouble sleeping, loud snoring with pauses in breathing, or heavy daytime tiredness are worth discussing with a doctor.