SLEEP

Adults generally need around 7–9 hours of sleep each night. Quality sleep allows the body and mind to rest, recharge, and function at their best. Not getting enough sleep can lead to mood swings, clouded thinking, and mental fatigue.

What Happens If I Don't Sleep Enough?

There is side effects of lack of sleep including but not limited to:

Mood swings, irritability, and heightened emotional reactivity
Difficulty concentrating and staying focused
Impaired memory, problem-solving, and decision-making
Increased anxiety and stress levels
Lower resilience to everyday challenges
Heightened risk of depression or low mood
Reduced motivation and interest in daily activities
Forgetfulness and mental “fog”
Feeling disconnected or less present in relationships

It is important to work out a sleep routine and schedule that suits your lifestyle and implement it, sticking to it daily or as close to as possible.

How Can I Improve My Sleep?

To enhance your sleep quality, consider establishing the following habits:
Set a Regular Sleep Schedule. Aim for consistent bed and wake times (e.g., 10:00 PM–6:30 AM) to support your body’s natural rhythm.
Create a Calming Bedtime Routine – Engage in relaxing activities that signal it’s time to wind down.
Stick to a Lights-Out Time – Going to bed at the same time each night helps reinforce healthy sleep patterns.
Limit Screen Time – Avoid phones, TVs, and other devices before bed, as they can disrupt sleep.
Start Your Morning with Intention – A structured morning routine sets a positive tone for the day and strengthens your sleep–wake cycle.