How much sleep do you need?
| Age | Hours of sleep a day |
|---|---|
| 4 to 12 months | 12 to 16, with naps |
| 1 to 2 years | 11 to 14, with naps |
| 3 to 5 years | 10 to 13, with naps |
| 6 to 12 years | 9 to 12 |
| 13 to 17 years | 8 to 10 |
| Adults, 18 to 60 years | 7 or more |
| Adults, 61 to 64 years | 7 to 9 |
| Adults, 65 years and over | 7 to 8 |
Talk to a doctor if you think you or your child sleeps too much or too little.
Habits that help
Do
- Go to bed and get up at about the same time every day, including days off
- Wind down for an hour before bed with something calm, such as a bath, a book or quiet music
- Keep the bedroom dark, quiet and cool, using curtains, an eye mask or earplugs if you need them
- Be active in the day, and if exercise late in the day keeps you awake, do it earlier
- Write down your worries or tomorrow's tasks before bed, or talk to someone you trust
- If you are still awake after about 20 minutes, get up, do something relaxing and go back when you feel sleepy
Do not
- Do not have tea, coffee, cola or other caffeine in the afternoon and evening
- Do not drink alcohol or smoke in the hours before bed
- Do not eat a large meal late at night
- Do not use phones, tablets or computers in the last 30 minutes to an hour before bed
- Do not take daytime naps if you have trouble sleeping at night
- Do not drive when you feel sleepy
The blue light from screens can make it harder to fall asleep. Caffeine keeps you alert, so a warm milky drink or herbal tea may suit you better in the evening. Alcohol, nicotine and caffeine are common causes of poor sleep.
If you work shifts or nights
Shift work is a common cause of poor sleep. A consensus guideline for shift workers suggests the following.
- Keep a similar sleep schedule for each type of shift, while still getting 7 to 9 hours of sleep across 24 hours.
- Make the bedroom dark, quiet and cool, with blackout coverings, an eye mask, earplugs or white noise.
- Use caffeine to stay alert before and during the shift, but keep it well away from your sleep time, because its effects can last for hours.
- Limit bright light before sleep, for example by turning down the brightness of your screens.
- A short nap of 15 to 20 minutes can boost alertness, but avoid longer naps just before your main sleep.
- Seek advice from a doctor if sleep problems happen more than 3 times a week for several weeks in a row.
When poor sleep needs a doctor
See a doctor if you have had trouble sleeping for months, if changing your habits has not helped, or if poor sleep makes daily life hard to cope with. The doctor will look for a cause. Cognitive behavioural therapy (CBT) may be offered. It is a talking treatment that changes the thoughts and habits that keep you awake. Sleeping tablets are rarely prescribed, and then usually for only a few days or weeks, because they can cause dependence. Sleep aids from a pharmacy can cause drowsiness and should not be used for more than 1 to 2 weeks, so check with a doctor first.
See a doctor too if you snore loudly, if someone has seen your breathing stop and start in your sleep, if you make gasping, snorting or choking noises while asleep, or if you are always very tired in the day, wake with a headache or cannot concentrate. These can be signs of sleep apnoea, which can be serious if it is not diagnosed and treated. A partner or family member who has seen the signs can come with you.
Poor sleep often goes with stress, anxiety and low mood. If worry or low mood is keeping you awake, see the guide Coping with stress and the pages on Anxiety and Depression. Thoughts of suicide or self-harm need urgent help straight away, from a doctor, a hospital emergency department or a trusted person.
Myths and facts
Things people often say about this. Open each one to see what is true.
Myth“A drink of alcohol helps you sleep.”What is true?
Fact
Alcohol is a common cause of poor sleep, and both the CDC and the NHS advise against it before bed.
Myth“If you cannot sleep, stay in bed and keep trying.”What is true?
Fact
The NHS advises that if you are still awake after about 20 minutes you should get up, do something relaxing and go back to bed when you feel sleepy.
Myth“Snoring is harmless.”What is true?
Fact
Snoring is common, but loud snoring with pauses in breathing, gasping or choking noises in sleep, and tiredness in the day can be signs of sleep apnoea. It can be serious if it is not diagnosed and treated.
Myth“Looking at your phone in bed helps you relax.”What is true?
Fact
The blue light from screens can make it harder to fall asleep. The CDC advises putting electronics away at least 30 minutes before bed, and the NHS says to avoid them for an hour.
Common questions
Should I take a sleeping tablet?
Sleeping tablets are rarely the answer. They are prescribed only occasionally, and usually for a few days or weeks, because they can cause dependence. Changing sleep habits usually helps, and a doctor may offer cognitive behavioural therapy. Ask a doctor before taking any sleep aid.
Is tea or coffee in the evening really a problem?
It can be. Caffeine keeps you alert, its effects can last for hours and they differ from person to person. The CDC advises limiting caffeine in the afternoon and evening. A warm milky drink or herbal tea may suit you better.
My family says I snore. Should I worry?
Snoring alone is common. See a doctor if it is loud and comes with pauses in your breathing, gasping or choking noises in your sleep, or tiredness in the day, because these can be signs of sleep apnoea. You may not notice them yourself, so it helps to take along someone who has seen them.
How can I help my child sleep better?
Children need more sleep than adults, and the same habits help: regular bed and wake times, a quiet, cool bedroom, and phones and other electronics put away at least 30 minutes before bed. If your child regularly has problems sleeping, talk to a doctor.