My poor sleeping pattern

Kindly advise me on how I can overcome my poor sleeping pattern. I am a 66-year-old retired civil servant.

Peter (by SMS)

Experts recommend that adults sleep between 7 and 9 hours a night. Adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more hours a night. Sleeping more than 9 hours a night is not necessarily harmful and may be helpful for young adults, people who are recovering from sleep deprivation, and people who are sick.

Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep. Some habits that can improve your sleep health: Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom. Avoid large meals, caffeine, and alcohol before bedtime. Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

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