Six simple habits for better sleep
Elaras team · Updated 19 Oct 2026 · General wellness information, not medical advice
Poor sleep affects your energy, appetite and mood the next day. Small changes to your evening routine can help.
- Keep the same timings. Sleep and wake up at about the same time every day, even on holidays.
- Screens off an hour before bed. Bright screens can push your sleep later.
- No tea or coffee after 4 PM. Caffeine can stay in your system for hours.
- Eat dinner 2–3 hours before bed. Keep it light.
- Make your room dark and cool. Fan on, curtains drawn, TV off.
- Get morning sunlight. A 10–15 minute morning walk in daylight helps your body clock.
How much sleep? Most adults need around 7–9 hours a night.
If you have trouble sleeping for weeks, snore very loudly or feel very sleepy during the day, please see your doctor.