Sleep and rest - recommendations from the Directorate of Health

• Sleep requirements may vary, but adults are advised to get 7-9 hours of sleep each night.

• Waking up feeling rested is the best way to tell if you are meeting your sleep needs.

• Preferred sleeping time for each age group

Good sleep habits promote restful sleep.It is important to:

• maintain a regular sleep schedule – wake up and go to bed at the same time

• avoid napping during the day, especially after 2 p.m.

• relax, find peace of mind, and dim the lights before sleeping

• avoid consuming caffeinated drinks at least 6 hours before bedtime. It's a good habit not to consume caffeinated drinks after 2 p.m.

• reduce screen time for 2 hours before sleep

• Engage in physical activity throughout the day to enhance sleep. You should avoid vigorous exercise immediately before bedtime

Drinking alcohol and using nicotine disrupts sleep.

It is vital to consider the sleep environment and make sure it promotes restful sleep.

In the bedroom:

• it should be comfortably cool – perhaps with an open window

• it should be dark

• it should be quiet

• screen devices should be avoided