Your guide to restful, restorative sleep
Sleep is essential for physical health, mental clarity, emotional balance, and overall well-being. Adults typically need 7–9 hours of quality sleep each night. Poor sleep can lead to fatigue, weakened immunity, mood swings, and even chronic conditions like heart disease or diabetes.
Go to bed and wake up at the same time every day—even on weekends. Consistency reinforces your body’s sleep-wake cycle.
Wind down with calming activities like reading, light stretching, or meditation. Avoid screens at least 30–60 minutes before bed.
Keep your bedroom cool, quiet, and dark. Consider blackout curtains, earplugs, or a white noise machine if needed.
Avoid large meals, caffeine, and alcohol close to bedtime. They can disrupt your ability to fall and stay asleep.
Natural light helps regulate your circadian rhythm. Try to spend time outside during the day—especially in the morning.
Pick one tip from above and try it tonight. Small changes can lead to big improvements in how you feel tomorrow—and every day after.
I’m Ready for Better Sleep!