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NHS Tips for Better Sleep: How Much You Need and What Helps
8 November 2026
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The NHS tips for better sleep are built on small, everyday changes to habits and routines, which the NHS says is sometimes called sleep hygiene. This guide brings together what the NHS website says about how much sleep adults need, what can help, and when it's time to speak to a GP.
Quick answer: The NHS says most healthy adults need around 7 to 9 hours of sleep a night. Its tips include keeping a regular sleep routine, relaxing before bed, avoiding screens for an hour before bed, making your bedroom quiet, dark and cool, not forcing sleep, and being active during the day. See a GP if changing your habits hasn't helped.
Key Takeaways
Most healthy adults need around 7 to 9 hours of sleep a night.
Going to bed and getting up at similar times each day helps your body know when it's time to sleep.
The NHS suggests not using phones, tablets or computers for an hour before bed.
If you're still awake after around 20 minutes, get up and do something relaxing, then go back to bed when you feel sleepy.
See a GP if changing your sleep habits hasn't helped, or poor sleep is making it hard to cope.
How much sleep do adults need?
The NHS Every Mind Matters page on sleep problems says most healthy adults need around 7 to 9 hours of sleep a night, although the exact amount can be different for each person. Children and teenagers usually need more.
How you feel during the day is a good guide. The NHS says you may be getting enough sleep if you wake up feeling refreshed, have enough energy to get through the day and can focus on everyday tasks.
A few nights of bad sleep are usually nothing to worry about, the NHS says. If you regularly don't get enough sleep, you may feel tired, irritable or less able to cope.
The six NHS tips
The NHS page How to fall asleep faster and sleep better sets out six tips.
1. Keep a regular sleep routine
Going to bed and getting up at similar times each day helps your body know when it's time to sleep. The NHS suggests keeping your routine the same when you can, even on days when you're not working.
2. Relax before bed
The NHS suggests not using phones, tablets or computers for an hour before bed, because the blue light from screens can make it harder to fall asleep. Ideas it gives for relaxing include reading something you enjoy, meditation, breathing exercises, calming music or a podcast.
3. Manage worries and stress
Worry, stress and anxiety can make it harder to sleep. The NHS says talking to someone you trust or writing your worries down can help. If you often worry in bed, it suggests making a list of what you need to do the next day before you go to sleep.
4. Make your bedroom comfortable for sleep
You may find it easier to sleep in a room that is quiet, dark and cool. The NHS suggests:
earplugs if noise is a problem
putting your phone on silent, face down
fully closing curtains, or wearing an eye mask if light is still a problem
keeping clocks out of view
adjusting the temperature, or opening a window if it's safe to do so
5. Try not to force sleep
If you're lying awake, the NHS says try not to force it. If you're still awake after around 20 minutes, get up and sit somewhere comfortable and do something relaxing, like reading or listening to quiet music. Go back to bed when you feel sleepy.
6. Get active to help you sleep better
Regular physical activity can help you sleep better. Some people find that exercising close to bedtime affects their sleep, so the NHS suggests being active earlier in the day if that happens to you. Our guide on how much physical activity adults need explains the NHS weekly targets.
If you spend long days sitting at a screen, our guide on how to set up a desk to avoid back and neck pain covers the HSE advice on regular breaks.
Food, drink and sleep
The NHS says drinks with caffeine, such as tea, coffee, cola and energy drinks, can keep you awake, and that large meals close to bedtime may make it harder to fall asleep. It describes alcohol as making you feel sleepy at first but leading to poor sleep later in the night.
The NHS page on insomnia says not to smoke or drink alcohol, tea or coffee at least 6 hours before going to bed. The NHS sleep pages suggest a warm milky drink or herbal tea instead.
The NHS do's and don'ts at a glance
Do | Don't |
|---|---|
Go to bed only when you're sleepy | Smoke or drink alcohol, tea or coffee in the 6 hours before bed |
Wake up and get up at the same time every day | Eat a big meal late at night |
Relax for at least 1 hour before bed | Exercise in the 4 hours before bed |
Keep your bedroom dark and quiet | Use devices like smartphones right before bed |
Exercise regularly during the day | Nap during the day |
Make sure your mattress, pillows and covers are comfortable | Sleep in after a bad night: stick to your regular hours |
This table follows the lists on the NHS insomnia page. The NHS also says not to drive when you feel sleepy.
When to see a GP
The NHS insomnia page says to see a GP if:
changing your sleeping habits hasn't helped
you've had trouble sleeping for months
your insomnia is affecting your daily life in a way that makes it hard for you to cope
If you think a medicine you take may be affecting your sleep, the NHS says to speak to a GP or pharmacist. If you need to find a surgery, see our guide on how to register with a GP practice.
The NHS says that if you can't wait to see a doctor and feel unable to cope or keep yourself safe, it's important to get support. NHS 111 can help, including with urgent mental health support, and in an emergency call 999. Our page on where to get NHS help explains each service.
Frequently asked questions
How many hours of sleep does an adult need?
The NHS says most healthy adults need around 7 to 9 hours of sleep a night, although the exact amount can be different for each person.
What should I do if I can't get to sleep?
The NHS says try not to force it. If you're still awake after around 20 minutes, get up, sit somewhere comfortable and do something relaxing, then go back to bed when you feel sleepy.
How long before bed should I stop using my phone?
The NHS suggests not using phones, tablets or computers for an hour before bed, because the blue light from screens can make it harder to fall asleep.
When should I see a GP about sleep problems?
The NHS says to see a GP if changing your sleeping habits hasn't helped, you've had trouble sleeping for months, or it's affecting your daily life in a way that makes it hard to cope.