Sleep is not just rest — while you sleep, the brain organises the day's memories and clears harmful waste products. Most adults need 7 to 9 hours a night.
What happens when you don't sleep enough?
- Poor concentration and memory, irritability
- More frequent migraine attacks and seizures
- Higher risk of high blood pressure, diabetes and stroke
- Depression and anxiety
- Possibly a higher long-term risk of dementia
Sleep problems you shouldn't ignore
- Sleep apnoea: loud snoring, pauses in breathing during sleep and daytime sleepiness. It raises the risk of hypertension and stroke.
- Restless legs syndrome: uncomfortable legs and an urge to move them when lying down at night; may be linked to iron deficiency.
- Acting out dreams: kicking or punching in sleep can sometimes be an early sign of Parkinson's disease.
- Chronic insomnia: trouble sleeping on more than three nights a week for over three months.
Caution: don't take sleeping pills regularly without medical advice. They can be habit-forming, increase falls in older people and hide the real cause.
Ten habits for better sleep
- Go to bed and wake up at the same time every day — weekends too
- Switch off phones, TV and laptops at least an hour before bed
- Keep the bedroom dark, quiet and comfortably cool
- Avoid tea and coffee after 3 PM
- Avoid heavy, oily dinners; finish eating 2–3 hours before bed
- Walk or exercise during the day, but not right before sleep
- Get some morning sunlight to set your body clock
- Limit daytime naps to 20–30 minutes
- If you can't sleep within 20 minutes, get up and read in dim light, then return when sleepy
- Stop smoking and chewing tobacco
If sleep problems continue despite these habits, or you snore and feel sleepy in the day, see a doctor.