How to sleep better: why sleep matters and what helps

How much sleep do you need?

The NHS says adults need 7 to 9 hours of sleep a night, while children need 9 to 13 hours, and toddlers and babies need 12 to 17 hours. How you feel during the day is a good guide: if you are often tired, you may not be getting enough sleep, or your sleep may be poor quality.

Why is sleep important?

Good sleep helps almost every part of your health. NHS Every Mind Matters explains that it supports your mood, energy and immune system, while poor sleep can leave you feeling tired, irritable or less able to cope, and can affect your appetite and relationships. When you are tired, it is also harder to concentrate and make decisions.

Sleep matters for your heart too. The British Heart Foundation says regularly getting less than 7 hours a night is linked to higher risks of high blood pressure and conditions that raise the risk of heart disease.

What stops you sleeping well?

The NHS lists common causes of poor sleep, including stress and anxiety, noise, a room that is too hot or cold, alcohol, caffeine and shift work. The British Heart Foundation adds that although alcohol may help you nod off, it robs you of deep, restorative sleep. Pain, health conditions and using screens late at night can all play a part too.

How can you sleep better?

Small changes can make a real difference. The most helpful is often a regular routine. The NHS advises waking up and getting out of bed at the same time every day, including at weekends, and not sleeping in after a poor night.

Your bedroom matters too. Every Mind Matters recommends keeping it quiet, dark and cool, and blackout curtains, an eye mask or earplugs can help. The NHS suggests giving yourself at least an hour to relax before bed, for example by reading or listening to calm music, and putting devices such as smartphones away rather than using them right before bed.

What you do during the day affects your night. The NHS advises avoiding tea and coffee for at least 6 hours before bed, and not doing vigorous exercise in the 4 hours before bed. It also advises not napping during the day.

If you cannot sleep, do not lie there worrying. Every Mind Matters suggests getting up if you are still awake after around 20 minutes, doing something relaxing, and going back to bed when you feel sleepy. Writing things down before bed can help clear your mind too.

How can you adjust after a change in routine?

After travel, a change of shift or the clocks changing, it can take a few days for your body clock to catch up. Shifting your bedtime and wake-up time gradually, and keeping to your new wake-up time every day, will help you settle into the new routine.

When should you see a GP?

The NHS advises seeing a GP if you have had trouble sleeping for months, if it is affecting your daily life in a way that makes it hard to cope, or if changing your sleeping habits has not helped. Insomnia that lasts 3 months or longer is known as long-term insomnia. Also see a GP if you snore loudly or someone notices that your breathing stops and starts while you sleep, as this can be a sign of sleep apnoea.