Better sleep usually comes from a handful of steady habits: going to bed and getting up at the same times, keeping the bedroom dark and quiet, and watching what you eat and drink in the hours before bed. None of them needs special equipment. This guide brings together the everyday advice from the NHS, the US Centers for Disease Control and Prevention (CDC) and Mayo Clinic, and explains when it is time to talk to a doctor.
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How Much Sleep Adults Need
Most adults need about 7 to 9 hours of sleep a night, according to the NHS. The CDC gives a similar picture: 7 or more hours for adults aged 18 to 60, 7 to 9 hours for those aged 61 to 64, and 7 to 8 hours for people aged 65 and over.
These are averages. Some people feel fine at the lower end and others need the top of the range. A useful sign is how you feel during the day: if you wake up rested and stay alert without leaning on caffeine, you are probably getting enough.
Keep a Regular Sleep Schedule
The single most repeated tip from all three organisations is to go to bed and get up at the same time every day, including weekends. A steady pattern helps your body know when to feel sleepy and when to wake.
Mayo Clinic suggests setting aside no more than eight hours in bed for sleep, with at least seven hours of actual sleep as the target for a healthy adult. The NHS adds that you should go to bed only when you feel sleepy, and that sleeping in after a bad night can make the next night harder. Get up at your usual time and let the tiredness help you sleep that evening.
If you cannot fall asleep
If you are still awake after about 20 minutes, Mayo Clinic recommends leaving the bedroom and doing something relaxing, such as reading or listening to calm music, then going back to bed when you feel tired. Lying in bed watching the clock tends to make you more alert, not less.
Make the Bedroom Right for Sleep
A bedroom that is dark, quiet and cool makes it easier to fall asleep and stay asleep. The CDC and Mayo Clinic both list these three conditions, and the NHS suggests thick curtains or blinds, an eye mask or earplugs if your room is light or noisy.
- Block out light from street lamps and early sunrise with curtains, blinds or an eye mask.
- Reduce noise with earplugs or by closing windows on a busy street.
- Keep the room on the cool side, with bedding you can add or remove.
- Make sure your mattress, pillows and covers are comfortable, as the NHS advises.
- Keep the bedroom for sleep, not work or long sessions on a laptop.
Screens are worth a mention here too. The NHS advises against watching TV or using devices right before bed, and the CDC suggests turning off electronic devices at least 30 minutes before bedtime.
Watch What You Eat and Drink
What you eat and drink in the evening can affect how well you sleep. The NHS advises avoiding smoking, alcohol, tea and coffee for at least 6 hours before bed, and not eating a big meal late at night.
Mayo Clinic gives similar advice: avoid heavy or large meals within a couple of hours of bedtime, and keep in mind that nicotine and caffeine take hours to wear off. Caffeine is not only in coffee. Tea, cola, energy drinks and some chocolate contain it too, so check labels if you are sensitive.
| Habit | Suggested timing | Source |
|---|---|---|
| Tea, coffee, alcohol, smoking | Avoid for at least 6 hours before bed | NHS |
| Large or heavy meals | Avoid late at night, or within a couple of hours of bedtime | NHS, Mayo Clinic |
| Electronic devices | Turn off at least 30 minutes before bed | CDC |
| Exercise | Regularly during the day, not in the 4 hours before bed | NHS |
| Daytime naps | Best avoided if you struggle to sleep at night | NHS |
Wind Down Before Bed
Giving yourself time to relax before bed helps your mind slow down. The NHS suggests relaxing for at least an hour before bed, for example with a bath or by reading a book.
A simple wind-down routine done in the same order each night acts as a signal that sleep is coming. It could be dimming the lights, washing, getting tomorrow’s clothes ready and reading a few pages. If worries keep you awake, writing them down on paper before bed, along with what you will do about them tomorrow, can help clear your head.
Get up at the same time every morning, even after a poor night. A fixed wake-up time does more for your sleep than a fixed bedtime.
Stay Active During the Day
Regular physical activity during the day is linked to better sleep, and all three organisations include it in their advice. A daily walk, cycling to work or any activity you enjoy counts.
Timing matters. The NHS advises against exercising in the 4 hours before bed, because it can leave you too alert to drop off. Getting outside in daylight, especially in the morning, is an easy way to fit activity into your day.
When to Talk to a Doctor
Talk to a doctor if poor sleep goes on despite changing your habits. The NHS suggests seeing a GP if changing your sleeping habits has not helped, if you have had trouble sleeping for months, or if your sleep problems are affecting your daily life in a way that makes it hard to cope.
The CDC also advises speaking to a doctor if you regularly have problems sleeping, often wake in the night, or feel very tired during the day even after enough hours in bed. These tips are general wellbeing advice and are not a replacement for medical care.
