Sleep

The most impactful changes are fixing your light exposure — bright light in the morning, darkness in the evening — keeping a consistent wake time seven days a week, and following a relaxing wind-down routine in the hour before bed.

Most adults need seven to nine hours per night; teenagers need eight to ten hours; school-age children need nine to twelve hours; and older adults generally do well with seven to eight hours.

Back sleeping is generally considered best for spinal alignment and minimising facial pressure, though side sleeping is recommended for those who snore or have sleep apnoea; stomach sleeping places the most strain on the neck and spine and is the least recommended position.

It's a simple wind-down set of rules: no caffeine 10 hours before bed, no food or alcohol three hours before, no work two hours before, no screens one hour before, and zero snooze button hits in the morning.

Common culprits are stress and anxiety, irregular sleep schedules, too much evening light and screen exposure, caffeine or alcohol, a bedroom that is too warm or too bright, and shift work. Persistent sleep problems can also signal an underlying condition worth discussing with a doctor.