Sleep on It

Last month we looked at the consequences of sleep deprivation. Understanding these naturally leads to a practical question: how can we realistically get enough sleep without resigning from our jobs, abandoning our responsibilities, or retreating to a quiet cottage somewhere? While that option remains tempting, more practical strategies do exist.

The foundational step is to treat sleep as a priority rather than a negotiable extra: somewhere above “replying to emails at 11:30pm” and just below “remembering to eat.” Scheduling a consistent bedtime and wake time may sound uninspiring, but the body thrives on routine. Much like a stubborn toddler, it behaves far better when it knows exactly when it is supposed to go to bed.
Equally important is developing a wind-down routine. Expecting the brain to move instantly from spreadsheets, social media, or late-night doom-scrolling into peaceful slumber is, frankly, optimistic. Instead, easing into sleep with calming activities (reading, light stretching, or simply putting the phone out of reach) is far more effective. Reducing screen time helps too, though this may require a level of self-discipline typically reserved for elite athletes.

Daytime habits also play a role. An overfilled day often spills into the night, leaving the mind racing: rehashing earlier conversations or drafting imaginary emails. Prioritising workloads (focusing on what matters, letting go of what can wait, and avoiding last-minute work spillover), along with taking breaks and engaging in regular physical activity (but not just before bed), can reduce this mental clutter.

Finally, the sleep environment matters more than we might like to admit. A cool, dark, quiet room supports deeper rest, and small adjustments such as better blackout curtains or more comfortable bedding can make a noticeable difference.

Ultimately, achieving sufficient sleep is less about finding more hours and more about making intentional choices. While perfection may be unrealistic, even modest improvements can help us feel more human and slightly less dependent on caffeine.

P.S. 7–9 hours for adults. And yes, avoiding caffeine before bed helps too.

Dr Chris Humphrey

Published: Jun 8, 2026