Everyday health, by the evidence

Small habits, well sourced.

Well Kept explains the everyday decisions that shape how you feel: what to eat and whether to supplement, how to sleep, how to start a day, and how to keep the air, light and space at home working for you. Every page cites official bodies and clinical evidence, and says where the evidence stops.

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A made bed with white and navy blue pillows against a dark headboard Sleep

How much sleep do adults really need?

Not one magic number but a range, and timing matters as much as hours. What the sleep medicine societies, the CDC and the NHS recommend, the signs you are short, and when snoring or insomnia deserves a doctor.

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New this week

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Alcohol and sleep

A drink can help you fall asleep, then breaks up the early hours. What sleep-lab studies show, and how to time it if you drink.

 A dish of opened oysters on the half shell next to a flowered plate of lemon slices on a blue tableclothNutrition

Zinc and colds

Reference intakes, food sources, the 2024 Cochrane review on colds, and why more zinc is not better.

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Caffeine and sleep: how late is too late?

Trials show caffeine can cut sleep even when taken six hours before bed. What that means for your last coffee.

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Healthy home checklist before you sign a lease

Damp, mould, fans, daylight, radon and CO alarms: what to check at a viewing and what to ask.

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How to choose a multivitamin

Label reading, upper limits, iron and vitamin A, independent testing marks. No brands.

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Indoor air quality at home

Cooking, wood stoves, VOCs, radon and the cheap fixes that actually work.

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A science-based morning routine

Wake time, daylight, movement and caffeine, plus viral tips without evidence.

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Daylight and your body clock

Bright days, dim evenings, dark nights: lighting a home for the circadian rhythm.

Explore by section

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Nutrition

Vitamins and minerals read against official reference intakes and clinical trials.

All nutrition guides

Routines & wellbeing

Mornings, habits and a calmer everyday life, without the wellness hype.

All routines

Sleep & healthy home

Rest, light, air and the rooms you live and work in.

All healthy home guides