How to sleep better: the complete guide to healthy sleep, sleep routines and wellbeing

Sleep is one of the most important foundations of good health, yet it is often the first thing we sacrifice when life becomes busy. Between demanding jobs, family responsibilities, financial pressures and the constant stimulation of digital technology, getting a genuinely restorative night's sleep can feel increasingly difficult.

We often talk about getting our beauty sleep, but the benefits of a good night's rest go far beyond looking refreshed in the morning. Sleep supports brain function, emotional wellbeing, cardiovascular health, metabolism and the body's natural processes of repair and recovery.

Regularly missing out on sleep can affect how we think, feel and interact with others. It can make everyday challenges feel more difficult, reduce concentration, influence our mood and leave us feeling exhausted even before the day has properly begun.

The encouraging news is that improving your sleep doesn't necessarily require expensive products or a complete lifestyle overhaul. Understanding how sleep works, recognising what might be disrupting it and creating healthier habits can all make a meaningful difference.

Why is sleep so important for our health?

Sleep isn't simply a period of inactivity. While we rest, the brain and body carry out important processes that help maintain physical and mental health.

Getting enough good-quality sleep supports memory, concentration, emotional regulation, immune function and cardiovascular health. Sleep also plays a role in regulating hormones involved in hunger and metabolism.

Research has associated persistent insufficient sleep with a greater likelihood of health problems including high blood pressure, type 2 diabetes, obesity, depression and cardiovascular disease. These findings don't mean that an occasional bad night will cause serious illness, but they reinforce why consistently adequate sleep is an important part of a healthy lifestyle.

The benefits of a good night's sleep

• Better mental wellbeing: Sleep helps regulate emotions and can make everyday stress easier to manage.

• Improved concentration and memory: Rest supports learning, attention, decision-making and memory.

• Better physical recovery: Sleep contributes to tissue repair and recovery following physical activity.

• Heart health: Healthy sleep helps support normal cardiovascular function and blood pressure regulation.

• Metabolic health: Sleep influences processes involved in blood sugar regulation, hunger and energy balance.

• Daytime energy and safety: Being well rested improves alertness and reduces the risk of mistakes and accidents caused by tiredness.

How much sleep do adults really need?

7+ hours

Adults 18–60

7–9 hours

Adults 61–64

7–8 hours

Adults 65+

General daily sleep recommendations, based on CDC age-group guidance. Individual needs vary.

For most adults, the NHS recommends approximately seven to nine hours of sleep per night, although individual requirements vary. Some people naturally need more sleep than others, and factors such as age, health, pregnancy and lifestyle can influence how much rest is required.

It's important not to confuse becoming accustomed to feeling tired with genuinely needing less sleep. Someone who regularly manages on five or six hours may feel they've adapted, but that doesn't necessarily mean their concentration, alertness or long-term health are unaffected.

Rather than focusing entirely on the number of hours spent in bed, consider how you function during the day. If you're regularly exhausted, struggling to concentrate or relying heavily on caffeine to remain alert, you may not be getting enough restorative sleep.

Does sleep quality matter more than sleep quantity?

Both matter. Seven or eight hours in bed won't necessarily leave you refreshed if your sleep is repeatedly interrupted.

Healthy sleep involves sufficient duration, reasonable continuity and timing that works with your body's internal clock. It's normal to wake briefly during the night, but frequent or prolonged awakenings can interfere with feeling rested.

A useful starting point is to consider three questions: Am I allowing myself enough time to sleep? Is my sleep regularly interrupted? And do I generally feel alert enough to manage my day?

Understanding the sleep cycle: REM and deep sleep

Sleep follows repeating cycles made up of different stages, broadly divided into non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.

The stages of a typical sleep cycle

Simplified illustration of sleep stages. Actual sleep cycles vary and repeat through the night, with changing amounts of deep and REM sleep.

Light sleep provides a transition between wakefulness and deeper sleep. During deep sleep, the body undergoes important restorative processes, while REM sleep is associated with vivid dreaming and plays an important role in memory and emotional processing.

A normal night includes multiple cycles through these stages. Deep sleep tends to be more prominent earlier in the night, while REM periods often become longer towards morning.

You don't need to monitor every sleep stage to sleep well. Consumer sleep trackers can help identify broad patterns, but their estimates of specific stages aren't as reliable as clinical sleep studies.

What causes poor sleep?

Difficulty sleeping is rarely caused by one factor alone. Physical health, emotional wellbeing, lifestyle and the bedroom environment can all play a part.

Common causes of disrupted sleep include stress, anxiety, depression, irregular working hours, caffeine, alcohol, environmental noise and uncomfortable sleeping conditions.

Health-related factors such as chronic pain, menopause symptoms, restless legs syndrome, certain medications and sleep apnoea can also contribute to poor sleep.

Understanding the underlying cause is important. For example, someone who is waking because of night sweats may need different support from someone whose sleep is disrupted by work-related anxiety or breathing difficulties.

12 practical ways to sleep better naturally

1. Keep a consistent wake-up time

One of the most helpful ways to establish a healthy sleep routine is to wake at approximately the same time every day, including weekends. Consistency supports the body's circadian rhythm, the internal system that helps regulate sleep and wakefulness.

Try to allow enough time for sleep rather than forcing an early bedtime when you don't feel sleepy.

2. Get natural daylight in the morning

Daylight helps your body distinguish between daytime and nighttime, supporting the natural timing of sleep. Spending time outdoors in the morning, even for a short walk, can be a useful way to reinforce your daily rhythm.

Combining daylight exposure with gentle movement also introduces some physical activity into your day.

3. Create a restful bedroom environment

A comfortable bedroom can make a considerable difference to sleep quality. Aim for a space that is dark, quiet and comfortably cool.

Blackout curtains, an eye mask or earplugs can be useful if light or noise is disruptive. Choose pillows and bedding that suit your needs, and adjust room temperature and bedding layers to prevent overheating.

4. Establish a relaxing bedtime routine

Allow yourself time to wind down before going to bed. This might involve reading, taking a warm bath, listening to gentle music or practising a simple relaxation exercise.

Repeating a familiar evening routine can help create a transition between the demands of the day and the opportunity to rest.

5. Reduce caffeine later in the day

Caffeine is a stimulant that can interfere with falling asleep and reduce sleep quality, even when you don't feel particularly alert after consuming it.

Coffee, tea, energy drinks, cola and some medications can contain caffeine. The NHS recommends avoiding tea and coffee for at least six hours before bedtime if you're experiencing insomnia. People differ in their sensitivity, so some may benefit from an earlier cut-off.

6. Be mindful of alcohol

Alcohol can initially make you feel sleepy, but it can disrupt sleep later in the night and contribute to awakenings.

It can also worsen snoring and breathing-related sleep problems. If you regularly wake feeling unrefreshed after drinking, consider reducing alcohol consumption, particularly close to bedtime.

7. Limit stimulating screen use before bed

Phones, tablets, televisions and laptops can interfere with sleep through both their light and the mental stimulation they provide.

Rather than attempting to eliminate every screen from your life, establish a realistic boundary before bedtime. Switch off work notifications, avoid stressful content and consider replacing scrolling with a more relaxing activity.

8. Exercise regularly during the day

Regular physical activity supports health and can help improve sleep. Walking, swimming, cycling, strength training and other forms of movement can all contribute.

If intense evening exercise leaves you feeling stimulated, experiment with training earlier. The goal is to find a routine that works for your body rather than follow unnecessarily rigid rules.

9. Avoid heavy meals immediately before bed

A large meal late in the evening can cause discomfort, particularly for people prone to indigestion or acid reflux.

Try to leave time for digestion before lying down. However, going to bed very hungry can also make sleep difficult, so a light snack may be appropriate if needed.

10. Manage stress before bedtime

Stress and sleep can create an uncomfortable cycle. Worry makes it harder to fall asleep, while insufficient sleep can make everyday concerns feel more overwhelming.

Consider writing down tomorrow's priorities earlier in the evening, practising slow breathing or setting aside a specific time to address worries rather than allowing them to dominate bedtime.

For persistent anxiety or low mood, appropriate mental health support may be more useful than sleep routines alone.

11. Don't force yourself to sleep

If you find yourself lying awake and becoming frustrated, trying harder to sleep may increase your alertness.

Instead, consider getting out of bed for a quiet, relaxing activity in dim lighting until you feel sleepy again. Avoid repeatedly checking the clock or calculating how many hours remain before morning.

This approach is related to stimulus control, a component of cognitive behavioural therapy for insomnia that helps rebuild the association between bed and sleep.

12. Make sure your mattress and bedding are comfortable

An uncomfortable mattress, unsuitable pillow or bedding that traps too much heat may contribute to disrupted sleep.

However, there's no reliable rule that everyone must replace a mattress after five years or that memory foam is automatically better for sleep.

The right mattress depends on your comfort, sleeping position, body characteristics and individual needs. If you share a bed, consider whether movement, temperature differences or lack of space are affecting either partner's sleep.

The most expensive option isn't necessarily the best one.

Sleep hygiene: what does it actually mean?

Sleep hygiene refers to the everyday habits and environmental conditions that support healthy sleep.

These include consistent sleep timing, sufficient daylight exposure, physical activity, appropriate caffeine and alcohol habits, and a comfortable sleeping environment.

Although improving sleep hygiene can help many people, it isn't a complete treatment for persistent insomnia. Someone with a recognised sleep disorder may need targeted clinical support rather than simply more advice about putting their phone away.

The NHS recommends seeking medical advice when sleep difficulties continue despite habit changes, have persisted for months or are significantly affecting everyday life.

How stress and anxiety affect sleep

Stress is one of the most common reasons people struggle to sleep. When we're worried, the body can remain in a heightened state of alertness, making it difficult to settle at bedtime.

Thoughts about finances, relationships, health or work can feel especially intrusive when external distractions disappear. For some people, the worry eventually shifts from the original problem to the inability to sleep itself.

Creating a gentle evening routine can help, but persistent anxiety deserves attention in its own right.

Mindfulness, relaxation techniques, talking therapies and practical approaches to managing stress may all have a place, depending on individual circumstances.

Menopause and sleep: why hormonal changes matter

Sleep difficulties are particularly common during the menopause transition. Night sweats, hot flushes, mood changes and other symptoms can disrupt sleep or make falling asleep more difficult.

For some women, the experience of insomnia may persist even when night sweats are not the main concern.

Keeping the bedroom cool, using breathable bedding and developing a consistent routine may improve comfort, but significant symptoms should be discussed with a healthcare professional.

Menopause-related sleep problems shouldn't simply be dismissed as an unavoidable part of getting older.

Why do I wake up at 3am?

Waking during the night is normal, particularly as sleep cycles change. However, regularly waking at a similar time and struggling to return to sleep can become distressing.

Possible contributors include stress, alcohol, needing to use the toilet, environmental noise, temperature changes, pain, menopause symptoms or an underlying sleep disorder.

There is no single medical explanation for waking at precisely 3am.

If it happens frequently, consider keeping a brief sleep diary noting your bedtime, waking time, caffeine and alcohol consumption, symptoms and how you feel the following morning.

Patterns may become clearer over time and the information can be useful when discussing your sleep with a GP.

What is insomnia, and when should you get help?

Insomnia describes persistent difficulty falling asleep, staying asleep or waking earlier than intended, often accompanied by daytime tiredness or impaired functioning.

The NHS distinguishes between short-term insomnia, lasting less than three months, and long-term insomnia, lasting three months or more.

Persistent insomnia can be linked to many different causes, including stress, anxiety, medical conditions, medication and sleep disorders.

Cognitive behavioural therapy for insomnia (CBT-I)

For long-term insomnia, cognitive behavioural therapy for insomnia (CBT-I) is recommended as a first-line treatment.

CBT-I is a structured treatment that addresses the thoughts, behaviours and sleep patterns that can maintain insomnia. It may include sleep scheduling, stimulus control, relaxation strategies and techniques to reduce anxiety about sleep.

Unlike general sleep hygiene advice, CBT-I is specifically designed to treat insomnia and has a substantial evidence base. NICE's January 2026 guidance documents reaffirm its role as first-line treatment for long-term insomnia.

The NHS can offer or direct patients towards appropriate treatments, including digital or therapist-supported CBT-I programmes.

Could sleep apnoea be affecting your sleep?

Not all sleep problems involve difficulty falling asleep.

Some people sleep for what appears to be a full night yet wake feeling exhausted because their breathing is repeatedly interrupted.

Obstructive sleep apnoea can cause loud snoring, gasping or choking sounds during sleep, repeated awakenings, morning headaches and excessive daytime sleepiness.

It is important to recognise these symptoms because untreated sleep apnoea can contribute to serious health problems. The NHS recommends seeing a GP if you experience symptoms such as interrupted breathing, gasping during sleep or persistent daytime tiredness.

Can sleep trackers and smartwatches help?

Wearable devices, smartwatches and sleep-tracking apps have made it easier to monitor sleeping habits. They may help identify patterns in sleep timing, duration and consistency, and some people find the information useful when making lifestyle changes.

However, these devices cannot reliably diagnose sleep disorders and may not accurately distinguish individual stages of sleep.

For some people, excessive attention to sleep scores can even create anxiety about whether they're sleeping well enough.

Use technology as a guide rather than a judgement of how healthy your sleep has been.

Frequently asked questions about sleep

How can I sleep better at night naturally?

Start by waking at a consistent time, getting daylight during the day, exercising regularly, limiting late caffeine and alcohol, and keeping your bedroom comfortable, dark and quiet. A relaxing bedtime routine can also help. If problems persist, speak to your GP.

Is seven hours of sleep enough?

Seven hours is within the recommended range for many adults, although individual requirements vary. The NHS recommends approximately seven to nine hours for most adults. If you regularly feel exhausted or struggle to function during the day, you may need more sleep or support with your sleep quality.

What is the healthiest sleeping position?

There isn't one ideal sleeping position for everyone. Comfort and individual medical needs matter. Side sleeping may be helpful for some people with snoring or sleep apnoea, while people with pain, reflux or other conditions may need more specific advice.

Why am I tired even after eight hours of sleep?

Possible reasons include interrupted sleep, irregular sleep schedules, insufficient sleep for your individual needs, medication effects, stress or an underlying health problem such as sleep apnoea. Persistent unexplained tiredness should be assessed by a healthcare professional.

How can I fall asleep faster?

Keep a consistent routine, reduce stimulating activities before bed and only go to bed when you're sleepy. If you cannot sleep, avoid forcing it. A quiet activity away from bed until sleepiness returns may help.

Is it bad to wake up during the night?

Brief awakenings are part of normal sleep. They become more concerning when they happen frequently, last a long time or lead to significant daytime tiredness.

Does alcohol help you sleep?

Although alcohol can initially cause drowsiness, it can disrupt sleep later in the night and worsen breathing-related sleep problems. It isn't a reliable way to improve sleep quality.

What is the best treatment for long-term insomnia?

Cognitive behavioural therapy for insomnia (CBT-I) is recommended as first-line treatment for long-term insomnia. A GP can help identify contributing causes and advise on appropriate treatment options.

Can poor sleep affect mental health?

Yes. Sleep and mental health influence one another. Poor sleep can contribute to irritability, anxiety and low mood, while mental health difficulties can make sleep more challenging. Treating both issues may be important for recovery.

When should I see a doctor about sleep problems?

Speak to your GP if sleep difficulties have persisted for months, changes to your sleep routine haven't helped or poor sleep is affecting daily life. Seek assessment if you experience loud snoring with gasping, interrupted breathing or excessive daytime sleepiness. Never drive when sleepy.

The Wellbeing takeaway: making sleep a priority

In a culture that often celebrates productivity and being constantly busy, sleep can sometimes be treated as an inconvenience rather than a necessity. Yet good-quality rest is one of the most valuable investments we can make in our physical health, mental wellbeing and ability to enjoy everyday life.

Improving sleep doesn't mean achieving a perfect eight hours every night or following an inflexible routine. For many people, it begins with small, sustainable changes: getting outside in daylight, allowing time to unwind, establishing consistent waking hours and creating an environment that encourages rest.

For others, particularly those experiencing persistent insomnia, hormonal changes, chronic pain or a sleep disorder, professional support may be necessary.

The aim is not to become obsessed with sleeping perfectly, but to develop a healthier relationship with rest and recognise that sleep isn't time taken away from living well. It is one of the foundations that makes living well possible.

How to Sleep Better: The Complete Guide to Healthy Sleep
Originally published: December 2013

Last substantially updated: 21 October 2026
By Wellbeing Magazine - Rachel Branson