Sleep & rest
Sleep is the foundation of mood, memory and resilience. A few steady habits improve it more than any gadget.
In a minute
- A fixed wake-up time is the single most powerful sleep habit.
- Morning daylight helps set your body clock.
- If you can't sleep, get up and do something calm rather than lying there worrying.
Did you know?Most adults need around 7–9 hours of sleep a night.
Did you know?Poor sleep and low mood affect each other: improving sleep often helps mood, and vice versa.
Why it happens
Your body clock (circadian rhythm) is set mainly by light and by when you wake up. Irregular wake times, late screens and weekend lie-ins confuse it, like having jet lag without travelling.
Sleep pressure builds the longer you're awake. Long naps, caffeine late in the day and alcohol all interfere with it. Alcohol may help you fall asleep, but it fragments sleep later in the night.
Lying awake worrying teaches the brain that bed is a place for thinking, not sleeping. That's why getting up for a while helps.
Signs to look for
Signs sleep needs attention
- Taking over 30 minutes to fall asleep most nights
- Waking often, or very early and unable to get back to sleep
- Relying on caffeine to get through the day
What actually helps
- 1
Fix your wake-up time
Get up at the same time every day, including weekends, then get outside or near a bright window within an hour.
- 2
Wind down for 30–60 minutes
Dim the lights, put screens away, and do something calm: reading, stretching, a warm shower.
- 3
Watch caffeine and alcohol
Avoid caffeine after early afternoon and avoid using alcohol to get to sleep.
- 4
If you can't sleep, get up
After about 20 minutes awake, go to another room and do something calm in dim light. Return to bed when sleepy.
- 5
Keep naps short
If you nap, keep it under 20–30 minutes and before mid-afternoon.
Try this now: Body scan for sleep
About 5 minutes
- 1Lie down and breathe slowly.
- 2Move your attention from your toes up to your head, noticing and softening each part.
- 3If your mind wanders, gently bring it back. There's no wrong way to do it.
Myths vs facts
MythI can catch up on all my lost sleep at the weekend.
FactBig weekend lie-ins shift your body clock and make Monday nights harder. A steady schedule works better.
MythA nightcap helps me sleep.
FactAlcohol can make you drowsy but disrupts sleep later in the night, leaving you less rested.
When to get more help
- Poor sleep most nights for more than a month
- Loud snoring with pauses in breathing, or extreme daytime sleepiness (see a doctor)
- Sleep problems alongside low mood or anxiety
Keep reading
These guides are general information, not a diagnosis or a substitute for professional care. If you’re in danger, call your local emergency number, or find a free helpline at findahelpline.com.