Stage 7 · Lesson 2 of 7
Sleep basics
Sleep is when your brain consolidates what you learned during the day, and short sleep makes focus, mood and memory worse. Sleep medicine bodies recommend that adults get at least seven hours a night, and that teenagers need more. All-nighters before exams usually cost more than they gain.
Helpful habits: wake up at about the same time every day, including weekends; get daylight in the morning; keep caffeine to earlier in the day; keep your phone out of reach in bed; and have a wind-down routine. If you have tried these for several weeks and still cannot sleep, wake many times, or feel exhausted however long you sleep, talk to a doctor.
Common traptreating sleep as the first thing to cut when you are busy.
A question to check yourself come when you add the roadmap to your account. Add it
Resources for this stage
Start with
- GuideFreeNHS Every Mind Matters
NHS (England)
Free NHS advice on sleep, stress and low mood, with a short personal plan
Practise
Keep handy
Also worth your time
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).