The UK's National Health Service (NHS) explained that good sleep contributes to improved mood and reduced stress and anxiety, noting that sleep needs vary from person to person, but adults require an average of seven to nine hours of sleep per night. The NHS warned that persistent daytime fatigue could be a sign of insufficient sleep, adding that children and infants need even longer periods of sleep.
With the increasing search for sleep improvement tips on social media, where breathing exercises and relaxation techniques are spreading on platforms like TikTok, Lisa Artis, executive vice president of the Sleep Charity, has provided a set of practical guidelines for improving daily sleep routines.
Commitment to a regular routine
Artis asserts that the body responds to stability, and that maintaining consistent sleep and wake times daily helps regulate the biological clock.
She notes that some flexibility is acceptable, especially during holiday seasons, but consistency on most days makes a clear difference in sleep quality.
The expert advises allocating about 20 minutes for relaxation before bedtime, while staying away from screens and reducing lighting, as this helps the body gradually transition from daytime activity to nighttime tranquility.
Artis explains that creating a warm environment inside the home is an important signal to the body to begin relaxing, through dim lighting, calming music, wearing warm clothes or wrapping oneself in a blanket, in addition to taking a warm bath as an effective way to relax.
The ideal temperature for sleeping ranges between 16 and 18 degrees Celsius, with the importance of keeping the extremities warm during cold weather using appropriate clothing and blankets, as this has a positive effect on improving sleep quality, according to the expert.
Artis warns against eating fatty or sugary foods late in the day. She advises eating heavier meals earlier and having a lighter snack if needed.
Artis concludes by emphasizing that maintaining a consistent bedtime routine is essential, stressing that prioritizing sleep is a health necessity, not a luxury, because it provides energy and better endurance during the day.
