Seven habits for deeper, more restful sleep

Good sleep affects nearly everything: blood sugar, blood pressure, appetite, mood, concentration and immunity. Most adults need seven to nine hours a night, yet many of us get far less — or spend the night tossing and turning.

These habits are simple, but they work best when practised consistently.

1. Anchor your wake-up time

Your body clock loves routine. Waking at the same time every day — including weekends — is one of the most effective ways to improve sleep. For many Muslims, Fajr already provides a natural anchor; try to keep your bedtime consistent enough to support it.

2. Get morning daylight

Ten to fifteen minutes of natural light soon after waking helps set your body clock, making it easier to feel sleepy at night. A short walk after Fajr or with your morning chai is ideal.

3. Watch caffeine after lunch

Caffeine can stay in your system for many hours. Try to have your last cup of tea or coffee by early afternoon, and remember that green tea and fizzy drinks contain it too.

4. Eat dinner earlier and lighter

Late, heavy meals can cause reflux and disturb sleep. Where you can, finish eating two to three hours before bed.

5. Make your bedroom for sleep

Keep the room dark, quiet and cool. Put phones away at least 30 to 60 minutes before bed — the light and the scrolling both keep the brain alert. Reading, gentle stretching, dhikr or quiet reflection are better ways to wind down.

6. Keep naps short

A short early-afternoon rest (the Sunnah qailulah) can be refreshing. Keep it to 20 to 30 minutes so it doesn't make night-time sleep harder.

7. Don't lie awake fighting it

If you can't sleep after about 20 minutes, get up, go to a dim room and do something calm until you feel sleepy, then return to bed. This teaches your brain that bed is for sleep, not worry.

When to see a doctor

Speak to a doctor if you:

• snore loudly, stop breathing or gasp during sleep, or feel very sleepy during the day — possible signs of sleep apnoea
• have had trouble sleeping most nights for more than three months
• rely on sleeping tablets to get through the night
• feel persistently low or anxious

Sleep problems are very treatable, and addressing them often makes every other health goal easier. A lifestyle medicine consultation is a good place to start, and counselling can help when worry keeps you awake.