How to Sleep Better: Healthy Habits for Adults

Good sleep is not a luxury. Getting enough of it helps lower the risk of type 2 diabetes, heart disease and stroke, and it improves attention, mood and coordination. The good news is that a few simple habits can make a big difference.

How much sleep do adults need?

The CDC recommends:

• Ages 18 to 60: 7 hours or more a night
• Ages 61 to 64: 7 to 9 hours
• Age 65 and over: 7 to 8 hours

Needs vary a little from person to person, but most adults need between 7 and 9 hours.

What daily habits help you sleep better?

• Keep a fixed schedule. Go to bed and wake up at the same time every day.
• Only go to bed when you feel sleepy.
• Wind down. Spend at least an hour before bed relaxing, for example reading or taking a bath.
• Be active during the day. Regular exercise helps, but finish it at least 4 hours before bedtime.
• Skip daytime naps if you struggle to sleep at night.
• Stick to your normal wake-up time after a bad night instead of sleeping in.

What should you avoid before bed?

• Tea, coffee and other caffeine in the afternoon and evening. The NHS suggests none in the 6 hours before bed.
• Smoking and alcohol in the hours before sleep.
• Large, heavy meals late at night.
• Phones, TV and other screens. The CDC suggests switching them off at least 30 minutes before bed.

How should your bedroom be set up?

Keep your room quiet, dark, relaxing and at a cool temperature. Curtains, blinds, an eye mask or ear plugs can help block light and noise. Make sure your mattress, pillows and covers are comfortable.

What if you still cannot sleep?

Trouble sleeping is called insomnia. It may mean finding it hard to fall asleep, waking several times in the night, or feeling tired and unable to concentrate during the day. If it lasts less than 3 months it is short-term insomnia; 3 months or longer is long-term insomnia.

Doctors usually offer a talking therapy called cognitive behavioural therapy (CBT) for insomnia rather than sleeping pills, because sleeping pills can have serious side effects and people can become dependent on them.

Never drive when you feel sleepy.

When to see a doctor

See a doctor if:

• you regularly have problems sleeping
• better sleep habits have not helped
• poor sleep is affecting your daily life and making it hard to cope
• you feel very tired during the day even though you spend enough hours in bed

Also see a doctor about possible sleep apnoea, a condition where breathing stops and starts during sleep. Signs include:

• breathing that stops and starts while asleep, often noticed by a partner or family member
• gasping, snorting or choking noises
• waking up often
• feeling very sleepy in the day, finding it hard to concentrate, mood changes or morning headaches

Untreated sleep apnoea is linked to high blood pressure, stroke, type 2 diabetes and heart disease, so it is worth getting checked.