If sleep advice makes you anxious, you are not alone. The more we worry about sleeping perfectly, the harder it can get. A better goal is a steady rhythm you can keep up.

How much is enough?

Most adults do best with seven or more hours of sleep a night, according to sleep medicine organizations. Needs differ a little from person to person, and the clearest sign you are getting enough is waking up reasonably refreshed and feeling alert during the day.

Keep a steady schedule

Going to bed and getting up at roughly the same times, even on weekends, helps your body clock settle. If you want to shift your schedule, move it gradually, by fifteen minutes or so at a time, instead of all at once.

Get light in the morning

Daylight soon after waking helps anchor your internal clock and can make it easier to feel sleepy at the right time in the evening. Even ten minutes outside counts.

Be smart about caffeine and alcohol

Caffeine can stay in your system for hours, so many people sleep better if they stop caffeine at least six hours before bed. Alcohol may make you feel drowsy, but it tends to fragment sleep later in the night.

Do not fight the clock

If you wake in the night, resist the urge to check the time repeatedly. Stay calm, keep the lights low and try some slow breathing. Worrying about sleep tends to make it worse.

When to get help

Everyone has rough patches. But if you regularly struggle to fall or stay asleep, feel very sleepy during the day, or a partner notices loud snoring or pauses in your breathing, talk to a healthcare professional. These can be signs of a condition that is worth treating, and this article is no substitute for medical advice.