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Sleep, movement and recovery

Sleep and movement are the two foundations everything else is built on. Here is what the expert guidelines recommend, and practical ways to get there.

How much sleep do adults need?

The American Academy of Sleep Medicine and the Sleep Research Society reviewed the evidence and agreed that adults aged 18 to 60 should sleep seven or more hours a night on a regular basis for optimal health (Watson et al., Sleep, 2015).

Habits that help you sleep

  • Keep regular hours. Go to bed and get up at about the same time every day, weekends included.
  • Get daylight early. Morning light helps set your body clock; a walk outside after breakfast does two jobs at once.
  • Mind caffeine and alcohol. Keep coffee and tea to the morning and early afternoon, and remember that alcohol tends to disturb sleep later in the night.
  • Wind down. Dim lights and put screens away for the last hour; a cool, dark, quiet bedroom helps.
  • Do not lie awake for long. If you cannot sleep, get up, do something calm in low light, and go back when you feel sleepy.

The NHS has more practical advice in how to fall asleep faster and sleep better. If poor sleep lasts for weeks or affects your days, talk to your GP.

How much movement do adults need?

The World Health Organization’s 2020 guidelines recommend that adults do 150–300 minutes of moderate-intensity aerobic activity a week (such as brisk walking or cycling), or 75–150 minutes of vigorous activity (such as running), or a mix of the two, plus muscle-strengthening activity on two or more days a week, and less time sitting (Bull et al., British Journal of Sports Medicine, 2020). The NHS publishes its own physical activity guidelines for adults aged 19 to 64.

  • Break up long periods of sitting: stand and move every 30–60 minutes.
  • Build strength with bodyweight exercises, resistance bands, weights or heavy gardening.
  • If you are over 65, add balance and flexibility work, such as yoga or tai chi, to the mix.

Recovery

Fitness improves in the time between sessions. Alternate harder and easier days, take at least one full rest day a week, drink enough water, and eat a balanced meal with protein after training. Sleep is when much of that recovery happens, which brings us back to the top of this page. If you fast, keep hard training for days when you eat, and see our guide to fasting and electrolytes.

Ashwagandha: where to read the research

Ashwagandha root is a traditional herb of Ayurveda that researchers have studied in people. The ashwagandha section of our research library summarises two randomised, placebo-controlled trials of root extracts, with who was studied, what was measured and what the authors say.

Ashwagandha is one of the botanicals in Liberate and Wellness Essentials (50 mg per capsule in Wellness Essentials; the trials used 250 to 600 mg of a root extract a day). Those studies looked at the ingredient alone; they are not a promise of what any product will do. Ashwagandha is not suitable during pregnancy, and if you take medicines or have a thyroid or autoimmune condition, ask your doctor before use.

If you are building a routine, read how to build a daily supplement routine.

References

General information, not medical advice. Reviewed 19 October 2026. More studies in our research library.

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