Sleep and rest

Sleep is when your body does much of its repair work. Muscles recover, memories settle, and the hormones that guide hunger and blood sugar reset. Even one short night can leave you craving sugar and reaching for extra coffee. Most adults need seven to nine hours.

Rest matters too, and it's not the same as sleep. A few quiet minutes during the day, a slow walk or a break from screens gives your nervous system a chance to downshift.

A few habits I share with my clients:

• Go to bed and wake up at about the same time each day
• Dim the lights and put screens away an hour before bed
• Keep your bedroom cool, dark and quiet
• Finish caffeine by early afternoon

Try this: tonight, set a reminder on your phone to start winding down.