Time to sleep

Sleep is vital for good health. 8 hours of uninterrupted sleep is ideal. When in darkness the pineal gland releases the hormone melatonin which among other things is responsible for good quality and restful sleep.

To improve the quality of your sleep, the following suggestions may help:

  • Choose a comfortable mattress, pillow, and covers.
  • Find your ideal bedroom temperature - research shows that 18.5 degrees is best.
  • Ensure your bedroom is dark and as quiet as possible.
  • Try to maintain a regular sleep cycle, going to bed and rising at roughly the same time each day.
  • Enjoy a relaxing bedtime routine, for example taking a hot bath or warm herbal tea.
  • Exercise during the day can support the quality of your sleep.
  • Keep gadgets, phones and screens out of the bedroom.
  • Reduce caffeine intake, especially after lunch.


A healthy sleep habit is a good sleep hygiene.