Sleep: Practical Ways to Sleep Better

Why sleep matters

Sleep supports memory, emotion regulation, concentration, immune function and physical health. Poor sleep can make stress, anxiety and depression harder to manage. Read more about how sleep and mental health are connected.

How much sleep do adults need?

Sleep medicine experts recommend that adults regularly get seven or more hours of sleep per night. Individual needs vary.

Habits that help

• Keep a consistent schedule, including on weekends.
• Get daylight early in the day to help set your body clock.
• Create a wind-down routine for the last 30–60 minutes before bed.
• Keep your bedroom cool, dark and quiet.
• Limit caffeine after midday and avoid alcohol close to bedtime — it disrupts sleep later in the night.
• Put screens away before bed where you can, or reduce brightness.
• Don’t lie awake in bed for long periods. If you can’t sleep, get up briefly and return when sleepy.
• Write down worries earlier in the evening so they’re less likely to follow you to bed.

What good sleep looks like

Good sleep isn’t just about duration. It involves falling asleep within a reasonable time, staying asleep most of the night, waking feeling reasonably refreshed and having enough energy through the day. Brief awakenings are normal, and the amount of sleep people need varies, but regularly needing a long time to fall asleep, waking often or feeling unrefreshed despite enough hours suggests it’s worth looking at your habits or checking for a sleep problem.

Build a wind-down routine

Your body benefits from a signal that the day is ending. About an hour before bed, dim lights, put away work and demanding tasks and choose something calming such as a warm shower, light stretching, reading or quiet music. Keep the routine consistent so that it becomes a cue. If your mind races, write a short “worry list” earlier in the evening with one possible next step for each item, so your brain doesn’t try to hold them at bedtime. Slow breathing or progressive muscle relaxation can help the body settle; see how to calm your mind.

Daytime habits matter too

• Light: morning daylight and time outdoors strengthen your body clock.
• Movement: regular exercise improves sleep for many people, though vigorous exercise very close to bedtime can be stimulating for some.
• Caffeine: its effects can last many hours, so many people do better avoiding it after midday.
• Alcohol: it may make you drowsy but disrupts sleep later in the night.
• Naps: short naps earlier in the day can help, while long or late naps can make it harder to sleep at night.
• Meals: heavy meals close to bedtime may disturb sleep; going to bed very hungry can too.
• Nicotine: it is a stimulant and can fragment sleep.

If you can’t sleep

Lying awake and watching the clock tends to raise frustration and alertness. Try these steps:

1. Turn the clock face away.
2. If you’ve been awake for what feels like 20 minutes or more, get up and do something quiet in dim light, such as reading, until you feel sleepy.
3. Return to bed when sleepy; repeat if needed.
4. Remind yourself that rest is still useful even without sleep, and that one poor night rarely does lasting harm.
5. Keep the same wake-up time the next day rather than sleeping in, so your body clock stays steady.

Sleep and mental health

Sleep and mood influence each other. Short or broken sleep makes anxiety and low mood harder to manage, and conditions such as anxiety, depression, bipolar disorder and PTSD commonly disrupt sleep. Our article on sleep and mental health explains the connection and what helps, including CBT for insomnia (CBT-I), the recommended first-line treatment for chronic insomnia.

Special situations

• Shift work and jet lag: use light strategically, keep sleep spaces dark and plan sleep and naps around your schedule.
• New parents: sleep is interrupted for a while; sleeping when you can, sharing night duties and asking for help protect your mental health.
• Teenagers: biological sleep timing shifts later in adolescence, and early school start times can leave many teens sleep-deprived.
• Older adults: sleep often becomes lighter, but persistent insomnia isn’t just “normal aging” and is worth discussing with a clinician.
• Perimenopause and menopause: hormonal changes can cause night sweats and sleep disturbance; treatments exist, so speak to your doctor.

Medicines and supplements

Many people reach for over-the-counter sleep aids or melatonin. These can have side effects or interact with other medicines, and their quality and effects vary. Prescription sleep medicines are generally for short-term use under medical supervision; see sleep medications for what to know and questions to ask.

When to get help

Talk to a healthcare professional if you’ve had trouble sleeping at least three nights a week for three months, if you’re very sleepy during the day, or if a partner notices loud snoring or pauses in breathing. See sleep disorders.

Some online services, such as Lemonaid Health and Sesame, assess insomnia, especially alongside anxiety or depression.