Adults generally need seven or more hours of sleep a night. Regularly getting less affects mood, concentration, the immune system and long-term health. Quality matters as much as quantity.
Keep a regular rhythm
- Get up at the same time every day, including weekends. A fixed wake-up time is the anchor of the body clock.
- Get daylight in the morning. Light early in the day helps set the body clock; dim light in the evening helps it wind down.
- Go to bed when you are sleepy, not just tired or bored.
Watch what you take in
- Caffeine (coffee, tea, cola, energy drinks) stays in the body for hours. Avoid it in the afternoon and evening.
- Heavy meals late at night can disturb sleep. A light snack is fine.
- Nicotine is a stimulant and disturbs sleep.
Make the bedroom for sleeping
- Cool, dark and quiet. Curtains, an eye mask or earplugs help.
- Put screens away 30–60 minutes before bed; their light and content keep the brain alert.
- Keep a short wind-down routine: reading, a shower, gentle stretching or slow breathing.
If you can't sleep
If you've been awake for around 20 minutes, get up, do something calm in dim light, and go back to bed when you feel sleepy. Lying awake and worrying teaches the brain that bed is a place for being awake.
When to see a doctor
See a doctor if poor sleep lasts for weeks and affects your days, or if you or your partner notice loud snoring with pauses in breathing, gasping at night, or strong sleepiness during the day. These can be signs of sleep apnoea or insomnia, which can be treated.
Tools for this
Don't start sleeping pills or supplements without advice: some interact with other medicines or are unsuitable with certain conditions. Ask your doctor or pharmacist. This guide is general information, not medical advice — see our safety note.