How much sleep do you really need?
Most adults need at least seven hours of sleep a night.
The National Heart, Lung, and Blood Institute (NHLBI) says adults need seven or more hours of sleep, and needs change with age.
Some people feel fine on a little less and some need a little more. What matters is how you feel in the day.
Signs you are not getting enough
- You need an alarm and still struggle to wake up.
- You feel drowsy or foggy during the day.
- You rely on caffeine to get going.
- You are more irritable or find it hard to focus.
- You fall asleep the moment you sit down.
Why sleep matters
Sleep helps your brain and body repair. It supports memory, mood, appetite and your immune system.
Regularly short sleep is linked with health problems over time, so it is worth protecting.
Quality counts as well as hours
Eight hours in bed is not the same as eight hours of good sleep. Waking often or lying awake lowers the quality.
The chapters ahead focus on both: getting enough hours and sleeping well within them.
Set your body clock with a steady schedule
Going to bed and waking up at the same time every day is one of the most powerful sleep habits.
Your body runs on an internal clock. A steady schedule tells it when to feel sleepy and when to feel alert.
The NHS advises keeping regular sleep times, including at weekends, as far as you can.
How to set a schedule
- Pick a wake-up time you can keep every day.
- Count back seven to eight hours to find your bedtime.
- Move your times by 15 minutes at a time, not all at once.
- Keep weekend wake-ups within an hour of your weekday time.
Go by sleepiness, not the clock
Go to bed when you feel sleepy, not just because it is a set time. Lying awake for hours teaches your brain that bed means worry.
Be careful with naps
A short nap early in the afternoon can help. Long or late naps can make it harder to sleep at night.
Build a wind-down routine
A calm 30 to 60 minute routine before bed tells your body it is time to switch off.
You cannot go from a busy day to deep sleep in a second. Your brain needs a slow ramp down.
Ideas for your wind-down
- Dim the lights in your home.
- Take a warm bath or shower.
- Read a printed book or listen to calm audio.
- Do gentle stretches.
- Write tomorrow's to-do list so it is out of your head.
- Try slow breathing or a short relaxation exercise.
A simple 30-minute template
| Minutes before bed | What to do |
|---|---|
| 30 | Put devices away and dim the lights. |
| 25 | Write a short to-do list for tomorrow. |
| 20 | Wash, brush your teeth and get ready for bed. |
| 10 | Stretch gently or do slow breathing. |
| 0 | Get into bed when you feel sleepy. |
Keep it the same each night
Repeating the same steps in the same order works like a cue. Your body starts to feel sleepy as you go through them.
Set up your bedroom for sleep
A cool, dark, quiet and comfortable room helps you fall asleep faster and stay asleep.
The NHS recommends a bedroom that is dark, quiet, tidy and at a comfortable temperature.
Your bedroom checklist
- Dark. Use blackout curtains or an eye mask.
- Quiet. Use earplugs or a fan for steady background sound.
- Cool. A slightly cool room is easier to sleep in than a warm one.
- Comfortable. Check your mattress and pillow. Replace them if they are worn out.
- Tidy. A calm space feels calmer.
Keep the bed for sleep
Try not to work, scroll or watch TV in bed. Then your brain links the bed with sleep.
Manage light at night
Use a dim, warm night light for bathroom trips. Bright light tells your brain it is daytime.
You do not need to fix everything at once. Pick one or two changes and give them a couple of weeks.
Looking for a ready-made routine? A Sleep Recovery Toolkit is planned for our shop. See what is in the shop
Food, caffeine and alcohol
What and when you consume affects how well you sleep, so time your last coffee and big meal sensibly.
Caffeine
Caffeine can stay in your body for many hours. It is found in coffee, tea, cola, energy drinks and chocolate.
Try cutting off caffeine by early afternoon and see if it helps.
Alcohol
Alcohol may help you feel drowsy, but it usually makes sleep lighter and more broken later in the night.
If you drink, keep it modest and avoid it close to bedtime.
Meals and snacks
A big, heavy meal right before bed can cause discomfort. Try to finish your main meal a few hours before sleep.
If you are hungry, a small snack is fine. Choose something light, like a banana or yogurt.
Fluids
Drink enough during the day, then ease off in the evening. That may cut down on night-time bathroom trips.
Daylight, screens and daily activity
Morning light and regular activity make it easier to feel sleepy at night.
Get daylight early
Bright daylight helps set your body clock. Try to spend some time outdoors in the morning or at lunch.
Move during the day
The NHS notes that regular exercise helps sleep. Try to finish hard workouts a few hours before bed.
Screens at night
Phones and tablets keep your brain busy, and bright light can make it harder to feel sleepy.
- Stop scrolling at least 30 to 60 minutes before bed.
- Keep your phone out of arm's reach at night.
- Use night mode if you must use a screen.
- Choose calm content, not news or work email.
What to do when your mind races or you wake at night
If you cannot sleep, do not lie there fighting it. Get up and do something calm until you feel sleepy.
If you cannot fall asleep
- Stay calm. Worrying about sleep makes it harder.
- Try slow breathing: in for four, out for six.
- If you are still awake after what feels like 20 minutes, get up.
- Sit somewhere dim and do something quiet, like reading.
- Go back to bed when you feel sleepy.
Clear your head earlier
Keep a notepad by your bed. If a thought pops up, write it down and let it go until morning.
Some people set a short worry time earlier in the evening to get thoughts out of the way.
Avoid checking the clock
Watching the time builds stress. Turn the clock away from you.
Stress and sleep feed each other
Stress can wreck your sleep, and poor sleep makes stress feel bigger. Working on both helps.
Your two-week sleep plan and when to see a doctor
Change one or two habits per week, and give each change a fair trial of at least a couple of weeks.
| Week | Focus | What to do |
|---|---|---|
| Week 1 | Rhythm | Set a fixed wake-up time. Get daylight early. Cut caffeine after early afternoon. |
| Week 2 | Wind-down | Start a 30-minute wind-down. Put screens away. Tidy and darken the bedroom. |
Keep a simple sleep log
Write down your bedtime, wake time and how you felt. A pattern often shows up within a week or two.
When to see a doctor
Poor sleep is common, but it can sometimes signal a medical issue. The NHLBI describes insomnia as ongoing trouble falling or staying asleep.
- You have had trouble sleeping most nights for a few weeks or more.
- You snore loudly, or someone sees you stop breathing or gasp in your sleep.
- You feel very sleepy in the day even after a full night in bed.
- You have strong urges to move your legs at night.
- Poor sleep is affecting your work, mood or safety.
A doctor can check for causes, such as sleep apnea, and discuss treatments. Some talking therapies for insomnia are well studied.
Do not start sleeping pills or supplements without checking with a doctor or pharmacist. They can have side effects and interact with medicines.
Your better sleep checklist
Use this checklist as a weekly check-in. Tick what you did, and skip what you did not. Your ticks are saved on this device only.
Weekly better sleep checklist
0 of 8 done
Want the printable version? Send it to my inbox.
Better sleep: frequently asked questions
Keep a regular schedule, wind down for 30 to 60 minutes, dim the lights and put screens away. If you cannot sleep after what feels like 20 minutes, get up and do something calm until you feel sleepy.
Adults generally need at least seven hours of sleep a night, according to the NHLBI. Needs vary a little from person to person.
It can make it harder to feel sleepy, because the content keeps your brain busy and bright light can delay sleepiness. Try to stop 30 to 60 minutes before bed.
Yes. Caffeine can stay in your body for many hours. Try cutting it off by early afternoon and see whether your sleep improves.
A short nap earlier in the day can help. Long or late naps may make it harder to sleep at night.
Stress, noise, light, alcohol, caffeine, a warm room and health conditions can all cause it. If it happens often, keep a sleep log and talk to a doctor.
See a doctor if trouble sleeping lasts for weeks, you snore loudly or stop breathing at night, or you feel very sleepy in the day.
Sources and further reading
We checked sleep targets and tips against these sources.
- National Heart, Lung, and Blood Institute (NIH): How much sleep is enough?
- National Heart, Lung, and Blood Institute (NIH): Insomnia
- NHS Every Mind Matters: How to fall asleep faster and sleep better
- NHS: How to get to sleep
Explore more in the Sleep & Recovery hub, or browse all HSW guides.
