Screen light and stimulating content can make falling asleep harder.
Bright light late at night can delay the body clock and maintain alertness. During the hour before bed, reduce screen brightness and mentally stimulating activities, and keep the bedroom dark, quiet and cool.
Medical principle
Sleep is an active biological process supporting memory, mood, immunity, metabolism and heart health. Duration is not the only factor: regular timing, uninterrupted sleep and daytime functioning should be considered together.
Practical steps that may help
- Keep bedtime and waking time as consistent as possible, including on days off.
- Morning light, daily activity and reducing light and caffeine late in the day help regulate the body clock.
- For two weeks, record sleep, waking, naps, caffeine intake and daytime sleepiness.
When should you seek medical care?
Medical assessment is worthwhile if sleep problems occur more than three nights a week for over three months, or involve loud snoring, breathing pauses, sleepiness while driving, reduced functioning or a significant mood change.
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