Getting enough good-quality sleep: simple tips for every night
Sleep is part of looking after your health every day, just like food and physical activity.
The NHS says adults need 7 to 9 hours of sleep a night on average, and the US CDC recommends that adults aged 18–60 get at least 7 hours a night.
Keep a regular schedule
- Go to bed and get up at the same time every day, weekends included
- Get up at your usual time even after a poor night
- Go to bed only when you feel sleepy
- The NHS suggests avoiding daytime naps
Read next: Reset your body clock with meal timing: when to eat and what to choose at night ›
Set up your bedroom
- Keep the bedroom quiet, dark, relaxing and at a cool temperature
- Blackout curtains, an eye mask or earplugs can help
- Make sure your mattress, pillows and covers are comfortable
- Switch off devices at least 30 minutes before bed – screen light keeps you alert
Watch what you eat and drink
- The CDC suggests cutting out caffeine in the afternoon and evening
- The NHS advises avoiding tea, coffee, alcohol and smoking within 6 hours of bedtime
- Avoid large meals late at night
- Eat a balanced diet and stay active during the day
Wind down, and know when to get help
- Give yourself at least an hour to wind down before bed, for example with a bath or a book
- Exercise during the day, but not within 4 hours of bedtime
- Do not drive when you feel sleepy
- See a doctor if changing your habits has not helped, you have had trouble sleeping for months, or it affects daily life
Read next: Desk workers: move, rest your eyes, exercise and eat well ›
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This article is general health information, not a diagnosis, and results vary from person to person. If you have a medical condition, are pregnant or take medication, talk to your doctor first before using any sleep aid. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Eat the right foods at the right time (illustration) (added to the library: Jul 2025)
Reference: NHS: Insomnia (viewed 14 Oct 2026) ↗ (opens in a new tab)
Herbalife products are not intended to diagnose, treat, cure or prevent any disease.
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