12/03/2026
Getting the right amount of quality sleep can give you more energy, improve concentration, help you deal better with stress and, you guessed it, keep a healthy !
So…how much is enough?
If you’re aged between 12–17 then 8 to 10 hours sleep is ideal, and 18–25 year olds should try to get 7 to 9 hours. Keep in mind that different people need slightly different amounts of .
Here are some quick tips for improving your sleep:
📵 At least an hour before bed, turn off video games, YouTube and social media. Try a movie, book or watch TV instead.
📱Lower the brightness on your phone and computer screens at night.
🧘🏻♂️ If you find it hard to wind down, try a mindfulness exercise like one from the Smiling Mind app.
⏰ Try to sleep the same amount every night. An extra hour, every now and then, is fine – but any more can confuse your body clock. Falling asleep one hour earlier is better than sleeping in one hour later.
💡If you need to get up during the night try to avoid turning on bright lights and hop back into bed quickly.
☕️ Avoid caffeine at least six hours before you go to bed.
😴 If you can, avoid napping during the day.
