Poor sleep affects more than your mood; it is linked to high blood pressure, diabetes and weakened immunity. The good news is that small routine changes make a big difference.
The seven habits
- Fixed bedtime and wake time, even on weekends.
- No screens for an hour before bed; blue light delays melatonin.
- Cut caffeine after noon; its effect can last six hours.
- A dark, cool, quiet room between 18 and 22°C.
- Don't lie awake in bed for more than 20 minutes; get up, do something calm, then return.
- Regular physical activity, but not right before bed.
- A light dinner at least three hours before sleep.
When to see a sleep specialist
If insomnia persists beyond three weeks, or you snore loudly with pauses in breathing or severe daytime sleepiness, you may have a sleep disorder that needs specialist assessment.
