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Sleep Advice: How to get a better night’s rest

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Signs of insomnia / poor sleep

Do you often find yourself lying awake at night, struggling to feel rested? You might be experiencing insomnia or poor sleep if you:

  • Struggle to fall asleep.
  • Wake up several times during the night.
  • Feel tired when you wake up.
  • Wake up too early and find it hard to get back to sleep.
  • Feel irritable, tired, or unable to concentrate during the day.

The amount of sleep we need changes with age:

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Adults: 7 - 9 hours

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Children: 9 -13 hours

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Toddlers and babies: 12-17 hours

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What causes sleep difficulties?

There are many reasons why you might struggle to sleep, including:

  • Stress, low mood, or anxiety.
  • Disruptive noise or an uncomfortable sleep environment.
  • Alcohol, caffeine, nicotine, or recreational drugs like cocaine or ecstasy.
  • Jet lag or irregular schedules (e.g., shift work).
  • Too much screen time, especially before bed.

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Sleep hygiene:  Tips for better sleep

Making small changes to your bedtime habits can make a big difference to your sleep quality. Here are some tips to improve your sleep hygiene:

  • Limit daytime naps to 30 minutes.
  • Stick to a consistent sleep schedule, even on weekends.
  • Avoid stimulants like caffeine, especially in the afternoon or evening.
  • Minimise alcohol close to bedtime—it may make you sleepy initially but can reduce overall sleep quality.
  • Avoid heavy, rich, or spicy foods before bed.
  • Get regular exercise and increase exposure to natural light during the day.
  • Develop a relaxing bedtime routine, like reading or meditating.
  • Create a comfortable sleep environment:
    • Keep the room cool, quiet, and dark.
    • Ensure your bed and pillows are comfortable.

What about sleeping pills?

Sleeping pills are rarely prescribed today because they can be addictive and cause serious side effects. If they are prescribed, it’s usually for short-term use (a few days) and only for severe cases when other treatments have not worked.

For most people, improving sleep habits and addressing the root cause of insomnia leads to better long-term results.

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Need help with your sleep?

You can try our wellbeing tool, MyHealth, for additional tips and strategies to improve your sleep.

Take the first step towards better sleep today—book an appointment with Doctor Care Anywhere.