For Adults · Sources checked 22 September 2026 · General education.
Give rest a regular place
Most adults need around seven to nine hours of sleep. A fairly consistent bedtime and wake time can help. Try a quieter buffer before bed and keep the room dark, comfortable and calm. A busy week will not always go to plan; aim for a workable routine rather than a perfect score.
Healthdirect: sleepTry an easy evening reset
Put tomorrow's essentials in one place, set down your phone and choose something undemanding, such as reading. If a note of tomorrow's tasks helps you stop carrying them around in your head, any notebook will do. An eye mask is an option when unwanted light is the practical problem you want to solve.
Healthdirect: sleepLeave space for support
Movement you enjoy and time with other people can support wellbeing. A journal, mask or supplement cannot diagnose or treat depression or an underlying sleep disorder. If poor sleep or low mood keeps affecting daily life, speak with a health professional.
Healthdirect: exercise and mental health