Sleep affects your mood, decision-making, immune system, weight and mental health. Most adults need 7–9 hours.
• Keep a consistent sleep time — even at weekends. Your body clock is a real thing.
• No screens 30–60 mins before bed. Blue light suppresses melatonin (your sleep hormone).
• Keep your room cool, dark, and quiet. Use an eye mask or blackout blinds if needed.
• Avoid caffeine after 2pm — it has a half-life of about 6 hours.
• If you can't sleep: don't lie there stressing. Get up, do something calm, return when tired.