Daily habits for better sleep

Sleep is a basic need: it is when the body and mind recover from the day, memories are consolidated and the immune system is supported. Too little or broken sleep can lead to poor concentration, daytime tiredness and irritability. How much sleep we need changes with age, but a regular sleep routine matters at every age.

Average sleep needs by age

• Pre-school children (3–5 years): 10–13 hours (including naps)
• School-age children (6–12 years): 9–12 hours
• Teenagers (13–18 years): 8–10 hours
• Adults: 7–9 hours
• Over 65: 7–8 hours

These are averages and vary from person to person.

Habits that support good sleep

1. Go to bed and get up at the same times: Try not to change your times too much at weekends.
2. Prepare your bedroom for sleep: A cool, dark and quiet room makes it easier to fall asleep.
3. Take a break from screens: Cut down on phones, tablets and computers at least an hour before bed.
4. Watch your caffeine: Limit tea, coffee and cola in the afternoon.
5. Eat dinner early: Avoid heavy meals just before bed.
6. Get daylight: Spending time outdoors in the morning supports your body clock.
7. Get up if you cannot sleep: If you have not fallen asleep after about 20 minutes, get up, do something calm in dim light and go back to bed when you feel sleepy.

Bedtime routines for children

A short routine repeated in the same order every evening (bath, pyjamas, brushing teeth, reading a book) makes it easier for children to fall asleep. Keeping screens out of the bedroom and making sure they are active during the day also supports good sleep.

When to see a doctor

It is advisable to talk to your doctor if you have had difficulty falling or staying asleep for several weeks, if you snore loudly and someone has noticed pauses in your breathing during sleep, or if you often doze off during the day despite enough sleep. There may be a cause that needs to be assessed.

This article is for general information only; please consult your doctor about sleep problems.