How much sleep do we need?
There’s no single “perfect” amount of sleep that suits everyone. However, most experts agree that around seven to eight hours a night works well for most adults.
In general, people tend to function best with between six and nine hours of sleep.
Try not to focus too much on the exact number of hours you get. Sleep needs vary from person to person. What matters just as much as how long you sleep is how well you sleep.
That said, research shows that regularly sleeping less than six hours a night is linked to many of the health problems caused by sleep deprivation. If you often get under six hours and feel drained the next day, it may be time to look at your sleep habits and overall lifestyle.
How can I improve sleep?
There’s no quick fix for better sleep, but there is plenty of support available. Small sleep problems can build up quickly and sometimes turn into long‑term issues like insomnia, so it’s worth tackling them early.
Good sleep starts with good habits. This includes removing anything that interrupts your sleep and creating the right environment. Your bedroom should be cool, dark and quiet, and your bed should feel comfortable and supportive. Lighting in your home can also affect sleep, especially in the evening.
What you eat and drink matters too. Some foods and drinks can make it harder to fall asleep or stay asleep, particularly late in the day. Try to avoid screens for at least an hour before bed, as the light from phones and tablets can keep your brain alert.
Instead, wind down with calming activities like a warm bath, gentle music, reading, light stretching, yoga, or slow breathing.
One of the most important habits is keeping a regular sleep pattern. Waking up at roughly the same time each day helps train your body clock. When your routine is steady, both your body and mind will feel calmer, more rested, and more energised.