Adults need about seven to nine hours of sleep. Many get far less.
10 tips
- Keep a regular sleep and wake time.
- Make the room dark, quiet and cool.
- Use a mosquito net for comfort and protection.
- Stop screens an hour before bed.
- Avoid caffeine after midday.
- Limit alcohol.
- Exercise during the day.
- Eat dinner earlier.
- Write down worries before bed.
- Get morning sunlight.
When to get help
Loud snoring with pauses in breathing or long term insomnia needs medical review.
This article is for general information and does not replace advice from a qualified health worker.
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