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Sleep experts stress that healthy rest depends on more than simply meeting the recommended number of hours.
A consistent sleep schedule plays a crucial role. Going to bed at a regular time can help the body settle into a predictable rhythm.
Helen Burgess, co-director of the Sleep and Circadian Research Lab at the University of Michigan, recommends choosing a bedtime early enough to allow adequate rest. She says people should aim for the hours their bodies need, which can reach eight and a half hours in some cases.
A stable routine can encourage the body to relax naturally as bedtime approaches. This approach can ease worries about waking too early, particularly before an important event.
Maintaining a familiar routine may help the body prepare for sleep without added anxiety.
Natural light should form part of a healthy sleep routine.
Daylight helps synchronise the internal body clock with the sleep schedule. Ideally, this process should leave people feeling tired at night and alert during the day.
Light plays a central role in regulating hormones linked to sleep and wakefulness.
Anna Joyce, a chartered psychologist, sleep specialist and researcher at Regent’s University London, describes light as the strongest regulator of the circadian clock.
Morning light signals the body to reduce melatonin production and promotes wakefulness.
Research indicates that bright morning light may provide a notable antidepressant effect by supporting healthy serotonin levels.
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