How much sleep you need
Most adults need 7 to 9 hours of sleep a night (NHS: insomnia). The US Centers for Disease Control and Prevention (CDC) recommends 7 or more hours for adults aged 18 to 60 (CDC: about sleep).
Most adults need 7 to 9 hours of sleep a night (NHS: insomnia). The US Centers for Disease Control and Prevention (CDC) recommends 7 or more hours for adults aged 18 to 60 (CDC: about sleep).
10 tips for better sleep
1. Keep a regular routine. Going to bed and getting up at similar times helps your body learn when it's time to sleep (NHS Every Mind Matters: sleep). Try to keep the same wake-up time every day (NHS: insomnia).
2. Go to bed when you feel sleepy. Only go to bed when you're sleepy (NHS: insomnia). If you're still awake after about 20 minutes, get up, do something relaxing, and go back to bed when you feel sleepy (NHS Every Mind Matters: sleep).
3. Wind down for an hour. Relax for at least an hour before bed, for example with a bath or a book (NHS: insomnia).
4. Put screens away. Avoid TV and devices such as smartphones right before bed (NHS: insomnia). The CDC suggests turning off electronic devices at least 30 minutes before bedtime (CDC: about sleep).
5. Make your bedroom dark, quiet and cool. Use curtains, blinds, an eye mask or earplugs if you need to (NHS: insomnia; NHS Every Mind Matters: sleep).
6. Make your bed comfortable. Check that your mattress, pillows and covers are comfortable (NHS: insomnia).
7. Cut caffeine later in the day. The CDC suggests avoiding caffeine in the afternoon or evening (CDC: about sleep). The NHS advises no tea or coffee for at least 6 hours before bed (NHS: insomnia).
8. Go easy on alcohol, nicotine and late meals. Don't smoke or drink alcohol for at least 6 hours before bed, and don't eat a big meal late at night (NHS: insomnia).
9. Be active during the day. Regular activity helps you sleep. If exercising in the evening keeps you awake, be active earlier in the day (NHS Every Mind Matters: sleep). The NHS advises not exercising in the 4 hours before bed (NHS: insomnia).
10. Deal with worries before bed. Worry, stress and anxiety can make it harder to sleep. Talk to someone you trust, or write your worries down. If you often lie awake thinking about tomorrow, make a to-do list before bed (NHS Every Mind Matters: sleep).
1. Keep a regular routine. Going to bed and getting up at similar times helps your body learn when it's time to sleep (NHS Every Mind Matters: sleep). Try to keep the same wake-up time every day (NHS: insomnia).
2. Go to bed when you feel sleepy. Only go to bed when you're sleepy (NHS: insomnia). If you're still awake after about 20 minutes, get up, do something relaxing, and go back to bed when you feel sleepy (NHS Every Mind Matters: sleep).
3. Wind down for an hour. Relax for at least an hour before bed, for example with a bath or a book (NHS: insomnia).
4. Put screens away. Avoid TV and devices such as smartphones right before bed (NHS: insomnia). The CDC suggests turning off electronic devices at least 30 minutes before bedtime (CDC: about sleep).
5. Make your bedroom dark, quiet and cool. Use curtains, blinds, an eye mask or earplugs if you need to (NHS: insomnia; NHS Every Mind Matters: sleep).
6. Make your bed comfortable. Check that your mattress, pillows and covers are comfortable (NHS: insomnia).
7. Cut caffeine later in the day. The CDC suggests avoiding caffeine in the afternoon or evening (CDC: about sleep). The NHS advises no tea or coffee for at least 6 hours before bed (NHS: insomnia).
8. Go easy on alcohol, nicotine and late meals. Don't smoke or drink alcohol for at least 6 hours before bed, and don't eat a big meal late at night (NHS: insomnia).
9. Be active during the day. Regular activity helps you sleep. If exercising in the evening keeps you awake, be active earlier in the day (NHS Every Mind Matters: sleep). The NHS advises not exercising in the 4 hours before bed (NHS: insomnia).
10. Deal with worries before bed. Worry, stress and anxiety can make it harder to sleep. Talk to someone you trust, or write your worries down. If you often lie awake thinking about tomorrow, make a to-do list before bed (NHS Every Mind Matters: sleep).
What to avoid after a bad night
It's tempting to catch up, but the NHS advises not napping during the day and not sleeping in after a bad night. Stick to your usual sleeping hours instead (NHS: insomnia). Don't drive when you feel sleepy.
It's tempting to catch up, but the NHS advises not napping during the day and not sleeping in after a bad night. Stick to your usual sleeping hours instead (NHS: insomnia). Don't drive when you feel sleepy.
When to see a doctor
See a GP or doctor if (NHS: insomnia):
- changing your sleep habits hasn't helped
- you've had trouble sleeping for months
- poor sleep is affecting your daily life in a way that makes it hard to cope
Also see a doctor if your breathing stops and starts while you sleep, you make gasping, snorting or choking noises, or you always feel very tired during the day. These can be signs of sleep apnoea (NHS: sleep apnoea).
See a GP or doctor if (NHS: insomnia):
- changing your sleep habits hasn't helped
- you've had trouble sleeping for months
- poor sleep is affecting your daily life in a way that makes it hard to cope
Also see a doctor if your breathing stops and starts while you sleep, you make gasping, snorting or choking noises, or you always feel very tired during the day. These can be signs of sleep apnoea (NHS: sleep apnoea).
The bottom line
Good sleep usually comes from a few steady habits rather than one trick. Keep regular times, give yourself an hour to wind down, make your bedroom comfortable, and watch caffeine and alcohol. If you've tried these for a while and still struggle, a doctor can look for the cause.
Not medically reviewed. This article is general information, not personal medical advice.
Good sleep usually comes from a few steady habits rather than one trick. Keep regular times, give yourself an hour to wind down, make your bedroom comfortable, and watch caffeine and alcohol. If you've tried these for a while and still struggle, a doctor can look for the cause.
Not medically reviewed. This article is general information, not personal medical advice.
Sources
- Insomnia, NHS, last reviewed 19 March 2024
- How to fall asleep faster and sleep better, NHS Every Mind Matters, updated 15 September 2026
- About Sleep, Centers for Disease Control and Prevention, last reviewed 20 November 2023
- Sleep apnoea, NHS, last reviewed 11 May 2026
- Insomnia, NHS, last reviewed 19 March 2024
- How to fall asleep faster and sleep better, NHS Every Mind Matters, updated 15 September 2026
- About Sleep, Centers for Disease Control and Prevention, last reviewed 20 November 2023
- Sleep apnoea, NHS, last reviewed 11 May 2026
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