Your ideal wake-up time is the anchor for your entire sleep routine.

Most adults benefit from around 7–9 hours of sleep, although individual needs vary.

There is no better or worse answer here — only a different starting point.

Phones, tablets, laptops and television all count.

Coffee is one of life's pleasures — this is simply about the hour, never the habit.

Walking, swimming, yoga and gardening all count as movement.

Choose the one that matters most to you at the moment.