Sleep is not a luxury. It is a biological necessity that affects memory, mood, immunity, weight and heart health. Yet many adults regularly get less than they need.
Recommended sleep by age
Most adults do best with 7 to 9 hours per night. Teenagers generally need 8 to 10 hours, and school-age children need 9 to 12. Individual needs vary, so pay attention to how you feel during the day.
What happens when you skimp
Short sleep is linked to poor concentration, irritability, increased appetite and a higher risk of conditions such as high blood pressure and type 2 diabetes. Even a few nights of restricted sleep can reduce reaction time and decision-making ability.
Tips for better sleep
- Keep a schedule: go to bed and wake up at consistent times.
- Create a cool, dark room: a temperature around 18 to 20 degrees Celsius works for many people.
- Limit screens before bed: bright light can delay your body’s sleep signals.
- Watch caffeine: avoid it in the afternoon and evening.
- Avoid heavy meals late at night: they can disrupt sleep.
- Wind down: try reading, gentle stretching or a warm shower.
Exercise and sleep
Regular physical activity helps you fall asleep faster and enjoy deeper sleep. Try to finish intense workouts a few hours before bedtime.
When to seek help
If you snore loudly, stop breathing during sleep, or feel exhausted despite spending enough time in bed, speak to a doctor. Conditions such as sleep apnea and insomnia are treatable.