Sleep & Recovery: Building an Evening Routine That Works

How much sleep do adults need?

Sleep-medicine organisations generally recommend that adults get seven or more hours of sleep per night on a regular basis. Needs vary from person to person, and teenagers and young children need more. A better question than "how many hours?" is often "do I wake up reasonably refreshed and function well during the day?"

Consistency beats perfection

Your body runs on a roughly 24-hour internal clock (the circadian rhythm). Going to bed and waking up at similar times, including on weekends, helps keep that clock steady and can make it easier to fall asleep. You do not have to be rigid; aim to keep your wake-up time within about an hour of your usual time.

Getting bright light soon after waking, ideally outdoors, is one of the simplest ways to reinforce the clock. Dimmer light in the hour or two before bed sends the opposite signal.

Create a calmer transition to bedtime

A wind-down routine tells your brain that the day is ending. It does not need to be elaborate:

• Set a "screens down" time about 30 to 60 minutes before bed, or at least switch to calmer content. Late-night scrolling and stimulating videos keep the mind active.
• Do something quiet: read, stretch gently, take a warm shower, or write tomorrow's to-do list so it is not circling in your head.
• Keep the bedroom cool, dark and quiet. Blackout curtains, an eye mask or earplugs can help.
• Use the bed mainly for sleep, so your brain links it with resting rather than working or worrying.

Daytime habits that affect nighttime sleep

• Caffeine can stay in your system for many hours. If you are sensitive, try to stop caffeinated drinks by early afternoon.
• Alcohol may make you drowsy at first but tends to fragment sleep later in the night.
• Heavy meals close to bedtime can cause discomfort for some people.
• Regular physical activity is linked to better sleep, though very intense exercise right before bed bothers some people.
• Long or late naps can reduce sleep pressure at night. If you nap, keep it short and earlier in the day.

If you cannot fall asleep

Lying in bed frustrated tends to make things worse. If you have been awake for what feels like 20 minutes or more, get up, go to a dimly lit room, and do something calm until you feel sleepy. Avoid checking the clock repeatedly, which can increase anxiety about sleep.

For ongoing insomnia, cognitive behavioural therapy for insomnia (CBT-I) is recommended by medical guidelines as a first-line treatment and often works well without medication. Ask your doctor whether it is available to you.

A note on sleep aids and supplements

Products marketed for sleep, including melatonin, herbal blends and over-the-counter sleep medicines, are not right for everyone. Strength and quality of supplements can vary, and some sleep aids interact with other medications or cause next-day drowsiness. Speak with a doctor or pharmacist before starting one, especially if you are pregnant, older, or take other medicines.

When to talk to a healthcare professional

Sleep problems have many possible causes, and a single routine will not solve all of them. A professional can help find what is behind yours.