Most adults need at least seven hours of sleep a night, and children and teenagers need more. Sleeping better usually comes down to a regular schedule, a dark and quiet bedroom, and managing caffeine, screens and stress. If poor sleep lasts for months or you snore loudly and feel sleepy all day, it is worth talking to a doctor.
Key takeaways
- Adults aged 18 to 60 should get 7 or more hours of sleep regularly; teenagers need 8 to 10 hours.
- A consistent wake-up time, even on weekends, is one of the most powerful habits for better sleep.
- Avoid caffeine in the afternoon and evening, and put screens away at least 30 minutes before bed.
- Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment for long-term insomnia.
- Loud snoring, gasping at night and daytime sleepiness can be signs of sleep apnoea, which needs medical evaluation.
How much sleep do you need?
Sleep needs change across life. The figures below are based on recommendations from the American Academy of Sleep Medicine (AASM) and the US Centers for Disease Control and Prevention (CDC), counted over 24 hours and including naps for young children.
| Age group | Recommended sleep |
|---|---|
| Newborns (0–3 months) | 14–17 hours |
| Infants (4–12 months) | 12–16 hours |
| Toddlers (1–2 years) | 11–14 hours |
| Preschool (3–5 years) | 10–13 hours |
| School age (6–12 years) | 9–12 hours |
| Teenagers (13–18 years) | 8–10 hours |
| Adults (18–60 years) | 7 or more hours |
| Adults (61–64 years) | 7–9 hours |
| Adults (65 and older) | 7–8 hours |
Quality matters as much as hours. If you wake up refreshed, stay alert through the day and concentrate well, you are probably getting enough. Regularly needing more than nine hours, outside of illness or catching up on lost sleep, is worth mentioning to a doctor.
Why sleep matters for your health
Sleep helps the body repair, balance hormones and store memories. Regularly sleeping less than seven hours is linked to weaker immunity, weight gain, high blood pressure, heart disease, diabetes, low mood and a higher chance of accidents. Even one bad night slows reaction times, which is why drowsy driving is so dangerous.
Everyday sleep hygiene
Keep a steady rhythm
- Wake up at the same time every day, including weekends and holidays.
- Go to bed when you feel sleepy, not just because it is a certain time.
- Get daylight in the morning, such as a short walk or tea on the balcony. Light helps set your body clock.
Make your bedroom sleep-friendly
- Keep the room dark, quiet and cool. Curtains, an eye mask, earplugs or a fan for steady background sound can help in busy households and noisy streets.
- Use a comfortable mattress and pillow.
- Use the bed only for sleep and intimacy, not for work, eating or long phone sessions.
Wind down
- Give yourself 30 to 60 minutes of calm before bed: a warm bath, light reading, gentle stretching or slow breathing.
- Write tomorrow's to-do list earlier in the evening so worries do not follow you into bed.
Screens, caffeine, food and alcohol
Screens
Phones, tablets and TVs keep the brain alert, and scrolling easily eats into sleep time. Put devices away at least 30 minutes before bed and keep the phone out of reach. Turn off non-essential notifications at night.
Caffeine timing
Caffeine can stay in the body for many hours. Tea, coffee, cola, energy drinks and some chocolates all contain it. A simple rule is to avoid caffeine from the afternoon onwards; the NHS suggests avoiding it in the six hours before bed. If you are sensitive, stop even earlier.
Food and alcohol
A heavy, late, spicy dinner can cause reflux and restless sleep. Try to eat dinner two to three hours before bed. Alcohol may make you drowsy at first, but it breaks up sleep later in the night. Smoking and nicotine are also stimulants and disturb sleep.
Exercise
Regular physical activity improves sleep quality. Very intense workouts right before bed can keep some people awake, so finish vigorous exercise a few hours before bedtime.
Sleep tips for shift workers
Night duty and rotating shifts are common in healthcare, security, transport, manufacturing and call centres. Your body clock expects sleep at night, so shift work needs extra planning.
- Protect your main sleep. Keep the same sleep window on work days and, as far as possible, on days off. Let family members know when you are sleeping.
- Make daytime sleep dark and quiet. Blackout curtains, an eye mask and earplugs help, and silence your phone unless you are on call.
- Use caffeine early in the shift. Have it at the start rather than near the end, and avoid it in the three to four hours before you plan to sleep.
- Take short naps. A 10 to 20 minute nap during a break can boost alertness without causing heavy grogginess.
- Stay safe on the commute. Drowsiness peaks between midnight and early morning. If you feel sleepy, do not drive; nap first or use other transport.
- Plan rotations. If your roster rotates, shifting forwards (morning, then evening, then night) is generally easier. Move bedtime gradually by an hour or two over a few days before a change.
- Ask before using melatonin. Talk to your doctor before trying melatonin or any sleep aid, because timing and suitability vary.
Insomnia and CBT-I
Insomnia means trouble falling asleep, staying asleep, or waking too early, with daytime effects like tiredness or irritability. It becomes chronic when it happens at least three nights a week for three months or more.
Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment for chronic insomnia in adults. It is a structured programme, usually over several weeks, that may include:
- Sleep scheduling: setting a consistent time in bed that matches how much you actually sleep, then gradually extending it.
- Stimulus control: going to bed only when sleepy and getting up if you cannot sleep, so the bed is linked with sleep rather than frustration.
- Changing unhelpful thoughts: addressing worries such as "I will never sleep tonight."
- Relaxation and sleep hygiene: practical skills to calm the body and mind.
CBT-I can be delivered in person, by video or through guided online programmes. Over-the-counter sleep aids are only a short-term option, and prescription sleeping pills should be used only under medical supervision.
Sleep apnoea red flags
Obstructive sleep apnoea happens when the throat repeatedly narrows or closes during sleep, briefly stopping breathing. It is common, often undiagnosed, and linked to high blood pressure, heart disease, diabetes and road accidents.
Watch for:
- Loud, frequent snoring
- Pauses in breathing, choking or gasping during sleep, often noticed by a partner
- Daytime sleepiness or dozing off while reading, watching TV or driving
- Morning headaches or a dry mouth on waking
- Waking often at night to urinate
- Poor concentration, irritability or low mood
Being overweight, a thick neck, smoking, alcohol, and a family history raise the risk, but slim people can have it too. A doctor may suggest a sleep study, and effective treatments are available.
When to see a doctor
See a doctor if:
- Sleep problems last more than a few weeks or affect your work, mood or relationships
- You snore loudly and have pauses in breathing, gasping or daytime sleepiness
- You fall asleep unintentionally during the day, especially while driving
- You have restless, uncomfortable legs at night, or act out dreams
- Low mood, anxiety or worry is keeping you awake
Call 108 or 112 if someone has severe breathing difficulty, cannot be woken normally, or has chest pain or signs of stroke.
Frequently asked questions
Is it okay to catch up on sleep at the weekend?
Occasional extra rest helps you recover from a short sleep debt, but long weekend lie-ins can shift your body clock and make Monday nights harder. It is better to keep wake-up times steady and protect seven hours most nights.
Are afternoon naps healthy?
A short nap of 20 to 30 minutes early in the afternoon can refresh many people. Long or late naps can make night sleep harder. If you have insomnia, it is usually best to avoid daytime naps.
Does warm milk help you sleep?
There is little strong evidence that milk has a special sleep effect, but a warm, caffeine-free drink can be a relaxing part of a bedtime routine.
What should I do if I cannot fall asleep?
If you are lying awake for what feels like 20 minutes or more, get up and do something calm in dim light until you feel sleepy, then return to bed. Avoid checking the clock or your phone repeatedly.
Is snoring always a sign of sleep apnoea?
No. Many people snore without having sleep apnoea. However, loud snoring with breathing pauses, gasping or daytime sleepiness should be checked by a doctor.
Sources
- American Academy of Sleep Medicine: Adult sleep duration consensus statement
- American Academy of Sleep Medicine: Pediatric sleep duration consensus statement
- CDC: About sleep
- NHS: Insomnia
- American College of Physicians: Management of chronic insomnia disorder in adults (Annals of Internal Medicine)
- NHLBI: Sleep apnea symptoms
- Sleep Foundation: Tips for shift workers