Sleep hygiene is the set of habits and environmental factors that support good, regular sleep. For most adults experiencing short-term sleep difficulties, these steps are the recommended first line of help — and they are usually more effective in the long run than sleep medication.
What good sleep looks like
Most adults need around 7–9 hours of sleep a night. Quality matters as much as length: feeling rested in the morning and able to get through the day without significant tiredness is a useful guide. Older adults often sleep slightly less and may wake more during the night.
Habits that help
- Keep a consistent schedule. Go to bed and get up at roughly the same time every day, including weekends.
- Wind down for 30–60 minutes before bed — dim lighting, calm activities, no work emails. Avoid bright screens close to your face if you can.
- Limit caffeine and alcohol. Avoid caffeine after early afternoon. Alcohol may help you fall asleep but disrupts the second half of the night.
- Get daylight and movement. Natural daylight in the morning and regular physical activity strengthen your body clock.
- Use the bedroom for sleep. Keep it cool, dark, and quiet. Avoid working, scrolling or eating in bed.
- Don't watch the clock. If you can't sleep after about 20 minutes, get up, do something quiet in low light, then return when you feel sleepy.
What to try if it isn't working
NICE recommends cognitive behavioural therapy for insomnia (CBT-I) as the first-line treatment for ongoing insomnia. NHS England offers free digital CBT-I via NHS Talking Therapies — you can self-refer.
Sleep medication is generally only considered for short-term use, after non-medication approaches, and only after a clinical assessment. Our pharmacist can talk this through with you in a Sleep Clinic consultation.
When to seek further help
- Sleep problems lasting more than 4 weeks despite trying these steps.
- Loud snoring with pauses in breathing — possible sleep apnoea.
- Severe daytime sleepiness affecting safety (e.g. driving).
- Persistent low mood, anxiety, or thoughts of self-harm — speak to your GP.