The amount of sleep we need every night is a subject that’s much debated, with eight hours often cited as the gold standard for sleep time. But the truth is how much sleep we need varies from person to person – according to the NHS, adults on average need between seven and nine hours a night to feel refreshed and to function well mentally and physically.
Yet one survey after another suggests we’re coming up short when it comes to getting a good night’s sleep, with The Sleep Council’s Great British Bedtime Report discovering 30 per cent of people sleep poorly most nights. Sleep Council figures also suggest most of us sleep for seven hours or less each night, with more than a third of us getting by on just five or six hours’ sleep.
If you’re a poor sleeper, statistics suggest you probably haven’t seen your doctor for help with getting a more restful night (The Great British Bedtime Report suggests only one in 10 people have consulted their GP about poor sleep).
However, your GP could help you get to the bottom of what’s causing the problem, which means they can decide how to treat it. Doctors rarely prescribe sleeping pills these days, as they can have serious side effects and you can become dependent on them. But if they feel it’s suitable your GP may recommend cognitive behavioural therapy, which is designed to help you change any behaviours that are stopping you from sleeping well.
How poor sleep can affect your wellbeing
You may have the occasional restless night but if you are having problems on a regular basis it could be a sign of insomnia. Typical signs are:
- Taking a long time to get to sleep
- Lying awake at night
- Waking up several times throughout the night
- Waking up early and not being able to get back to sleep
There are lots of reasons, including medical ones, why this may be happening. Some medicines can cause it or it could be simply down to your age as insomnia is more common in older people. If you have insomnia it can lead to an increased risk of some health conditions too so it might be wise to consult your GP.
How can I improve my sleep?
- Temperature – the ideal bedroom temperature is 16-18C/60-65F though you might need to make the room a bit warmer for a child or older person
- Darkness – the darker your bedroom, the easier it is to fall asleep as darkness helps your body produce melatonin. If your room is too light, try wearing a sleep mask or invest in thick curtains or black out blinds. Keep all digital technology and devices out too as the light they emit can suppress your body’s melatonin production and make you sleep less soundly
- Noise – few people find it easy to get to sleep or stay asleep in a noisy environment. Try using earplugs. On the other hand, some people find certain soft and steady sounds can actually help them sleep. If this is you, consider investing in sound therapy machine that plays sounds such as rain, ocean sounds and white noise to help you sleep more soundly
- Comfort – How comfy is you bed? Make sure your mattress and pillows give you the right support and comfort and that your bedding is fresh and well aired. It is recommended that you change your mattress every 7 years
- Colours – Try to keep the colour of your bedroom to calm soft colours which are relaxing rather than vibrant reds and purples which can be stimulating
Are there any sleep-friendly habits I can try?
- Try and go to bed and wake up at the same time each day even at the weekends. If you are relying on an alarm to wake you up, it could mean you aren’t getting enough sleep so try going to bed a little earlier
- Have a regular bedtime routine and make sure you wind down beforehand – do something that makes you feel relaxed such as a warm bath, reading, meditating or some gentle stretches but try to avoid watching TV or using your laptop or mobile phone
- Try to avoid drinks containing caffeine (tea, coffee, caffeinated soft drinks and even hot chocolate) at least 6 hours before bedtime
- Try not to have a big meal too late in the evening as this can disturb your sleep because an overactive digestive system increases your metabolism and body temperature. Eat dinner at least 2-3 hours before bedtime but don’t go to bed hungry. Have a light snack – a banana, small pot of yoghurt, small bowl of cereal with milk or half a teaspoon of peanut butter
- Drink less liquid during the evening so you don’t wake up needing to go to the loo
- Tackle stress as it, together with anxiety are among the top things that prevent people from sleeping well. Try using mindfulness techniques to help lower your heart rate which in turn helps your brain to become less alert and active and so induce sleep
Have I got a sleep problem?
- Snoring is the second most common cause of disturbed sleep. Solutions include changing your sleeping position so you are on your side rather than your back, losing weight, avoiding alcohol, giving up smoking, trying nasal strips or a mouth guard
- Sleep Apnoea – if you are gasping or making choking noises in your sleep, your upper airways may be collapsing during sleep, making your breathing irregular and cause daytime sleepiness. See your GP
- Teeth Grinding (Bruxism) can also have a major impact on you and your partners sleep. It’s a common problem and affect up to 10% of the UK population. Consult your dentist for the best advice
How much sleep should my child be getting?
The amount of sleep your child needs largely depend on their age. At the age of 3 month they should be getting 4-5 hours sleep during the day and 11 hours at night. Daytime sleeping will reduce over the next few years and by the time they are 4 shouldn’t be happening and they should just be getting about 11.5 hours a night. This will then reduce as they get older and by the time they are 14, they should be having about 9 hours a night until they are 16.
