Psychiatry
Insomnia: how much sleep you need and how to sleep better
How much sleep do we need?
- Adults: 7 to 9 hours on average.
- Children: 9 to 13 hours.
Do you have insomnia?
You may have insomnia if you regularly find it hard to fall asleep, wake several times during the night, wake early and cannot get back to sleep, or feel tired and irritable during the day.
Common causes
- Stress, anxiety or depression.
- Noise, or a room that is too hot or cold.
- An uncomfortable bed.
- Caffeine and nicotine.
- Shift work and jet lag.
Habits that help
- Only go to bed when you feel sleepy.
- Get up at the same time every day.
- Relax for at least an hour before bed.
- Keep the bedroom dark and quiet.
- Exercise regularly during the day.
Avoid
- Smoking, tea and coffee for at least 6 hours before bed.
- Large meals late at night.
- Exercise in the 4 hours before bed.
- Screens right before bed.
- Daytime naps.
- Driving when you feel sleepy.
See your doctor if sleep problems last for months, these changes have not helped, or they make daily life hard.
Note: This content is for general awareness and does not replace a consultation with a doctor. In an emergency, please call 997.
