Most adults need seven to nine hours of sleep. A consistent wake-up time, morning light and a screen-free wind-down help more than any supplement.
Key points
- Most adults need seven to nine hours
- A fixed wake-up time works better than a fixed bedtime
- Get daylight in the morning — it sets your body clock
- Keep the last hour before bed screen-free and dim
- Avoid tea, coffee and heavy meals late in the evening
- Do not use sleeping tablets without a doctor's advice
In more detail
Poor sleep is not only about feeling tired. Long-term short sleep is associated with higher risk of high blood pressure, diabetes, weight gain, low mood and reduced concentration.
The most effective single change is a consistent wake-up time, seven days a week — including weekends. Your body clock is set far more by when you get up and see light than by when you go to bed.
Morning daylight strengthens that clock. Ten to fifteen minutes outside soon after waking helps you fall asleep more easily that night.
The last hour before bed matters. Bright screens close to the eyes delay sleep, and scrolling keeps the mind active. Dimming the lights and putting the phone away is a considerable improvement for most people.
Caffeine stays active in the body for several hours, so evening tea or coffee affects sleep even in people who believe it does not. Heavy late meals and alcohol both fragment sleep.
If you regularly cannot fall asleep or stay asleep, or you feel exhausted despite adequate hours, see a doctor. Sleep apnoea, thyroid problems, anaemia and depression all disturb sleep and are treatable. Do not start sleeping tablets on your own — they are habit-forming and do not address the cause.
Frequently Asked Questions
How many hours of sleep do adults need?
Most adults need seven to nine hours a night. A small number function well on slightly less, but regularly sleeping under six hours is associated with health problems over time.
Is it bad to use the phone before bed?
It tends to delay sleep, both because of the light and because the content keeps your mind engaged. Keeping the last 30 to 60 minutes before bed screen-free helps most people fall asleep faster.