Blog / Adult sleep

Adult sleep

Sleep cycles and napping well.

• Adult sleep What time should I set my alarm? Waking at the end of a cycle How to pick an alarm time when you go to bed now or at a set hour, and why odd-looking times can feel better.
• Adult sleep Body scan relaxation: a gentle way to switch off at night How a body scan works, how to do one in bed, and what to do if your mind wanders.
• Adult sleep Breathing exercises for sleep: 4-7-8, box and slow breathing Three simple breathing patterns to help you unwind, and how to practise them safely.
• Adult sleep Caffeine and sleep: when to have your last cup How caffeine can affect sleep hours after you drink it, and how to choose a sensible cutoff time.
• Adult sleep Lark, owl, bear or fox: what is your chronotype? What a chronotype is, why people differ, and how to plan your day around yours.
• Adult sleep How to check your sleep quality (and when to see a doctor) The habits, symptoms and warning signs worth noticing, and what a self-check can and cannot tell you.
• Adult sleep How to keep a sleep diary (and what to look for) A simple way to log your nights for a week, spot patterns and share them with a doctor.
• Adult sleep How to nap well How long to nap, when to nap, and how to avoid waking up groggy.
• Adult sleep How long should a nap be? 10, 20, 30 or 90 minutes What each nap length does, and how to choose one that fits your day without hurting your night.
• Adult sleep Sleep cycles explained (and how accurate the 90-minute rule is) What happens during a night of sleep, what a cycle is, and why 90 minutes is an average rather than a rule.
• Adult sleep White, pink and brown noise: do sleep sounds help? What white, pink and brown noise are, who finds them helpful, and how to use sleep sounds safely.
• Adult sleep A wind-down routine that works: the last 30 minutes before bed How to build a simple, repeatable evening routine, and how to use a countdown to keep to it.