Sleep better, starting tonight

Most adults need 7 to 9 hours of sleep. Here is a plan to help, with calculators for bedtimes, naps and caffeine.

The plan, in 4 steps

  1. 1Pick a bedtime that fits
  2. 2Set a caffeine cut off
  3. 3Check the nightcap
  4. 4Work out your sleep debt

Step by step

Four steps to a better night

Try one change at a time for a week or two. A regular routine helps sleep the most.

  1. Pick a bedtime that fits

    Tell it when you need to get up and it suggests bedtimes that line up with roughly 90 minute sleep cycles, plus a little time to drift off.

    Open the sleep calculator

  2. Set a caffeine cut off

    Caffeine hangs around for hours. On average about half of it is still in your system five hours later, so that 4pm coffee is still busy at 9pm.

    Open the caffeine cut off

  3. Check the nightcap

    Alcohol can help you nod off but makes the second half of the night lighter and more broken. Seeing the units in a typical evening can be eye opening.

    Open the alcohol units calculator

  4. Work out your sleep debt

    Add up the week and see how far behind you are. Small top ups, like a slightly earlier night, beat one giant lie in.

    Open the sleep debt

Habits that help

What NHS sleep advice comes down to

  • Go to bed and get up at about the same time every day, weekends included. It is the single most useful habit.
  • Give yourself a wind down: a bath, a book or some gentle music. Screens are stimulating, so try to put them down a little before bed.
  • Keep your bedroom dark, quiet and cool. Blackout curtains, an eye mask and earplugs are cheap and effective.
  • Get some daylight in the morning and move during the day. Both help set your body clock.
  • Avoid big meals, caffeine and alcohol close to bedtime.
  • If you cannot sleep, get up after what feels like 20 minutes and do something calm in dim light, then go back to bed when you feel sleepy.

When it is more than a bad week

Insomnia and other sleep problems

If you have struggled to sleep for three months or more, and it is affecting your days, talk to your GP. The first treatment recommended in the UK is cognitive behavioural therapy for insomnia (CBT-I), a short course that changes the habits and thoughts that keep insomnia going. In England, the Sleepio digital programme is also recommended by NICE.

Sleeping pills are usually only offered for short spells, because they stop working as well and can cause problems of their own.

Loud snoring and gasping

Snoring with pauses in breathing, gasping or choking, and feeling very sleepy in the day can be signs of sleep apnoea. Worth a GP appointment, especially if you drive.

Shift work

Keeping a regular routine is harder, but a dark room, a set sleep window and careful caffeine timing help a lot.

Low mood and worry

Poor sleep and low mood feed each other. If both are going on, mention both to your GP.

Questions

Common questions

How much sleep do adults need?

Most adults need between 7 and 9 hours a night. Some people need a little more or less, and the best test is how you feel in the day.

Do sleep cycles really last 90 minutes?

On average, roughly, yes. Real cycles vary from about 70 to 120 minutes and change through the night, so bedtimes based on cycles are a helpful guide rather than an exact science.

Are naps a good idea?

A short nap of 10 to 20 minutes in the early afternoon can help. If you have insomnia, NHS advice is to avoid naps so you are sleepier at bedtime.

Does alcohol help you sleep?

It can help you fall asleep, but sleep in the second half of the night is lighter and more broken. You often wake earlier and feel less rested.

When should I see a GP about sleep?

If poor sleep has lasted for three months or more and is affecting your life, or if you snore loudly and stop breathing in your sleep. It is also worth a chat if worry or low mood is keeping you awake.

Sources

Last checked 21 October 2026. Every calculator on this page links to its own sources too. More in Sleep, drinks and habits.

When to see your GP

If poor sleep has gone on for months, or you snore loudly and stop breathing in your sleep, your GP can help. If you ever feel too sleepy to drive safely, please do not drive.

Other goals

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