How to sleep well?

Getting enough quality sleep is essential for your health and well-being. Adults generally need 6 to 9 hours of sleep to stay energised throughout the day. Restful sleep helps you wake up feeling refreshed.

Keep the following tips in mind for better sleep:

  • Find a rhythm that works for you.
  • Always getting up and going to bed at the same time can help. If you need a nap during the day, always do this at the same time.
  • Do not stay in bed unnecessarily.
  • Get up as soon as your alarm clock rings.
  • Find your routine before going to bed.
  • Relax before going to sleep, for example by reading a book.
  • Pay attention to your diet.
  • Avoid nicotine, alcohol and caffeine as well as heavy meals before going to bed.
  • Optimise your sleeping environment.
  • Cool temperatures and darkness promote a good night's sleep. Banish electronic devices such as televisions from your bedroom.
  • Be active during the day, not late in the evening.
  • Long or late afternoon naps may impact your sleep quality at night.

Last update: October 14, 2025