Sleep is not a luxury
We treat sleep as the first thing to cut when we are busy. A few simple habits make it easier to protect.
When life gets busy, sleep is often the first thing we trim. We tell ourselves we can catch up at the weekend. But sleep is not an extra. It affects mood, memory, concentration and health.
This is general information, not medical advice. If you have trouble sleeping that lasts, it is worth talking to a doctor.
Why it matters#
During sleep, the body repairs itself and the brain sorts what it learned that day. When you do not get enough, you tend to be more irritable, more forgetful and slower at making decisions. You may not even notice, because tiredness lowers your ability to judge how tired you are.
Most adults do best with around seven to nine hours, though people vary.
Habits that help#
- Keep regular times. Going to bed and getting up at roughly the same time every day, including weekends, helps your body clock settle.
- Get daylight. Light in the morning helps set your rhythm for the day.
- Wind down. Spend the last half hour before bed doing something calm, such as reading or stretching.
- Keep the room cool, dark and quiet.
- Watch caffeine. It can stay in the body for many hours, so avoid it in the afternoon and evening if you are sensitive.
- Limit screens at night. Bright screens and stimulating content can make it harder to switch off.
If you cannot sleep#
Lying awake and worrying makes it worse. If you have been awake for a long time, get up and do something quiet in dim light until you feel sleepy. Writing down what is on your mind can also help get it out of your head.
Make it a priority#
Treat your bedtime like an appointment. Setting an alarm for when to start winding down, not just when to wake, can help.
A rested person does better work in less time. Sleep is an investment that pays you back the next day.