If you have problems with your sleep, you’re not alone. In the UK, almost 1 in 5 people are not getting enough sleep. On average, adults require 7 to 9 hours sleep, but the amount needed can vary across different people.
While the occasional bad night’s sleep can leave you feeling tired or irritable, consistently not getting enough sleep over a long period of time can really take its toll on your physical and mental health.
Health benefits of good quality sleep
Getting enough good quality sleep is associated with a host of health and wellbeing benefits, including:
- Higher energy and concentration levels
- Supports our emotional and mental wellbeing
- Improved memory
- Stronger immunity
- Higher sex drive and fertility
- Reduced risk of ill-health
If you’re struggling with sleep, try some of our tips to help restore your routine and support your body to wake up feeling nourished and refreshed.
Tips to help improve the quality of your sleep
- Minimise caffeine – Avoid caffeinated drinks from mid-afternoon onwards. Caffeine takes a long time to clear out of your system so the effects of an evening coffee can easily last into bed-time.
- Take part in regular exercise – Physical activity during the day will relieve tension and help you feel relaxed. Avoid vigorous exercise close to bedtime though as this can kick up adrenaline levels.
- Avoid heavy food and cut down on alcohol – Avoid heavy meals or too much alcohol in the evening. You may feel they help you to nod off but the quality of your sleep will be affected.
- Prepare your bedroom environment – This means a room that is quiet, dark and at a comfortable temperature – typically between 16-18°C.
- Write down any worries or thoughts on your mind – Jotting them down will help to put them on hold until the morning, allowing you to drop off without being distracted.
- Use a bedtime routine to help prepare your body – Try to wind down an hour before going to bed by cutting out stimulating activities. This includes watching TV, browsing on your phone, eating and physical activity. Instead, consider doing things to relax, such as reading a book, taking a bath or meditating. You may find essential oils relaxing, such as lavender oil, which can be used on your pillow.
- Get into a regular sleep pattern – Your body’s sleep processes thrive on routine, so try to discipline yourself to go to bed (and wake up) at a regular time each day.
- Once you’re in bed – Try to avoid looking at any type of screen whether it be a phone, a laptop or a TV so you don’t re-stimulate your mind. Some light reading or gentle relaxation techniques are ideal ways to move into sleep.
- Check your mattress is right for you – If your hips and shoulders ache, it may be too firm. Yet if your mattress is giving you back trouble, it may be too soft. The Sleep Foundation has collated a set of guidelines on choosing a mattress.
- Don’t force it – If you’ve not been able to fall asleep after 20 minutes, try getting up and doing something relaxing until you feel sleepy again. It’s better to get up rather than remain in bed awake and frustrated. Some light reading or a hot milky drink may help you to feel drowsy enough to try dropping off to sleep again.
Recognise when it’s time to seek further support
Over time, a lack of sleep can affect every area of your life. This includes areas such as work and relationships, and it can often cause some degree of depression or anxiety.
Consider seeing your GP if you’ve tried various ways to improve your sleep but are still struggling to cope. They will be able to check that your sleep disturbance isn’t a result of things such as a physical condition, medicines or emotional stresses. They will also be able to advise you of any therapy or short-term medication that could help.
Further support
NHS – Advice for improving your sleep.
The Sleep Foundation – Contains a wealth of information and top tips.
Mind – Advice on mental health and sleep.
The Matt Walker Podcast – Listen to the latest sleep insights from the Professor of Neuroscience at the University of California, Berkeley.
NHS video – Featuring the Professor of Sleep Medicine at the University of Oxford.
The Sleep Charity – Advice around sleep and the menopause.
Ref: WPW0023 This information was reviewed April 2024.
