Poor sleep: Health risks and proven solutions

Suggested sleep duration

For optimum health, adults should get 7-8 hours of sleep, older persons may need 6-7 hours, and teenagers should have at least 9 hours.

Six proof-based guidelines for sleep

Keep a set wake-up time, just use the bed to sleep, get out of bed if you're awake, avoid naps, go to bed when you're tired, and gradually extend your sleep duration.

Sleep issues in adolescents

Teens' biological clocks change during puberty, which interferes with early school schedules and affects their health and academic performance.

Improving teens' sleep

To better accommodate the demands of school, parents might progressively modify wake-up patterns and establish screen-free wind-down hours.

Available sleep treatments

Light therapy, cognitive behavioural therapy, and other non-pharmacological therapies can successfully enhance sleep quality without the need for prescription drugs.

Poor sleep: Health risks and proven solutions

Important sleep hygiene tips

Steer clear of alcohol, cigarettes, caffeine, and late meals. For improved sleep, have a regular sleep schedule and engage in regular exercise.