Sleep is as important as breathing and nutrition. An adult needs 7–9 hours of quality sleep per night. During this time important body functions recover, memories consolidate and hormones are regulated.
What to do when sleep is broken or hard to come by
– Keep a sleep diary. A couple of weeks is enough to see your rhythm. Most problems show up as a pattern you can change once you notice it. – A sleep routine matters. Go to bed and wake up at the same time every day, including weekends. Your body clock needs predictability. – Physical activity, but at the right time. Move at least 30 minutes a day, outdoors if possible. Avoid intense exercise within three hours of bedtime. – Screens off an hour before sleep. Blue light suppresses melatonin production. If insomnia lasts more than a month and lifestyle adjustments don't help, see a doctor or sleep specialist.