We talk a lot about diet and exercise, and far too little about sleep. Yet a single short night affects mood, focus and appetite — and years of poor sleep raise the risk of depression, diabetes and heart disease.

Seven habits for better sleep

1. Keep a regular wake-up time, even at weekends.
2. Get morning light within an hour of waking.
3. Stop caffeine after midday.
4. Keep the bedroom cool, dark and quiet.
5. Put screens away 30–60 minutes before bed.
6. Get up if you cannot sleep after about 20 minutes, and return when sleepy.
7. Write tomorrow’s to-do list before bed to quiet a busy mind.

When to get help

If poor sleep lasts more than three months, talk to us. Cognitive behavioral therapy for insomnia (CBT-I) is more effective in the long run than sleeping pills, and we offer it in person and online.