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A healthy should get at least seven hours of sleep per night. Most people do not require more than 8 hours of sleep to feel rested. You may not be able to control the circumstances that disrupt your sleep. You may, however, develop habits that promote better sleep. Stick to a sleep schedule Allow for no more than eight hours of sleep. A healthy adult should get at least seven hours of sleep per night. Most people do not require more than eight hours of sleep to feel rested. Every day, including weekends, go to bed and get up at the same hour. Consistency strengthens your body’s sleep-wake cycle. Pay attention to what you eat and drink Don’t go to bed hungry or stuffed. Avoid eating anything heavy or substantial within a few hours of going to bed. Discomfort could keep you awake. The energizing effects of nicotine and caffeine take hours to wear off and can interfere with sleep. Create a restful environment Keep your room cold, dark, and quiet. Evening light exposure may make falling asleep more difficult. Avoid using light-emitting screens for an extended period of time right before bedtime. Taking a bath or utilizing relaxation techniques before bedtime may encourage better sleep.