Learn ›

Healthy Habits Basics: Sleep, Food, Movement and Screen Time

By the Chundu Laboratories team · 4 min read · Updated 24 October 2026

Good health is built mostly from ordinary daily habits: how we sleep, eat, move and handle stress. This article shares widely accepted general guidance from public-health bodies. It is not medical advice. Everyone's body and situation is different, so speak to a qualified doctor about your own health, especially if you have a medical condition, are pregnant, or take regular medicines.

Sleep

• Most adults do best with about seven to nine hours of sleep a night; teenagers and children need more.
• Keep a regular schedule, going to bed and waking at similar times, even on weekends.
• Reduce bright screens for 30 to 60 minutes before bed. Keep the room dark, quiet and cool.
• Limit tea, coffee and energy drinks in the afternoon and evening, since caffeine can stay in the body for hours.

See a doctor if you regularly snore loudly with pauses in breathing, feel very sleepy during the day despite enough sleep, or have trouble sleeping for several weeks.

Food

You do not need expensive superfoods. A traditional Indian plate can be very balanced when the proportions are right.

• Fill about half your plate with vegetables and fruits, in a variety of colours.
• Include protein at most meals: dal, chana, rajma, curd, paneer, eggs, fish, chicken or soy.
• Choose whole grains like millets, brown rice or whole-wheat roti more often than refined flour.
• Cut down on sugary drinks, packaged snacks, deep-fried foods and extra salt. The WHO advises adults to keep salt below about 5 grams a day, roughly one teaspoon, including the salt already in food.
• Drink water through the day; needs rise in hot weather and with physical work.

Speak to a doctor or registered dietitian before major diet changes, fasting plans or supplements, particularly if you have diabetes, kidney disease, high blood pressure or other conditions.

Movement

The WHO recommends that adults get at least 150 to 300 minutes of moderate activity a week, such as brisk walking, cycling or dancing, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening exercises on two or more days a week. Children and teenagers need about an hour of activity a day.

• Any movement is better than none. Start with a 10-minute walk after meals and build up.
• Break up long sitting: stand, stretch or walk for a few minutes every hour.
• Choose something you enjoy; you are more likely to keep doing it.

If you have chest pain, breathlessness, dizziness, a heart condition or joint problems, check with a doctor before starting a new exercise routine.

Screen time and eyes

• Follow the 20-20-20 habit: every 20 minutes, look at something about 20 feet away for 20 seconds.
• Keep screens at arm's length and slightly below eye level. Blink often.
• Children's screen time is best kept limited and balanced with outdoor play, which also benefits eyesight.

See an eye doctor for blurred vision, frequent headaches while reading, or if a child holds books or phones very close.

Stress and mental well-being

• Talk to people you trust. Connection is one of the strongest protectors of mental health.
• Simple breathing exercises, walks outdoors, hobbies and enough sleep all help.
• Limit doom-scrolling and news overload if you notice it affecting your mood.

If you feel low, anxious or hopeless for more than two weeks, or have thoughts of harming yourself, please reach out to a doctor, counsellor or a trusted person right away. In India you can call the government's Tele-MANAS mental health helpline at 14416 or 1-800-891-4416, available all day, every day. In an emergency, call 112.

Prevention and check-ups

• Keep vaccinations up to date, for children and adults.
• Regular check-ups help catch common problems like high blood pressure, diabetes and anaemia early, often before symptoms appear. Ask a doctor what tests suit your age and family history.
• Avoid tobacco in all forms and limit alcohol.
• Wash hands with soap before eating and after using the toilet.

About AI and health questions

Jivra can explain general health terms, help you prepare questions for a doctor's appointment or suggest simple recipes and walking plans. It cannot examine you, does not know your history and can make mistakes. Never use any AI to diagnose a condition, decide on medicines or doses, or delay seeing a doctor. When in doubt, ask a professional.

Spotted a mistake? Email hello@chundulabs.in. Have a question? Ask Jivra.