Everyday health
How to sleep better: evidence-based sleep habits
How much sleep adults need, the habits that improve sleep most, how insomnia is treated, and when snoring or daytime sleepiness need a clinician.
Key takeaways
- Most adults need at least 7 hours of sleep a night.
- A consistent wake-up time and morning daylight are the strongest anchors for your body clock.
- Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment for long-term insomnia.
Sleep affects almost every part of health: mood, memory, immunity, weight, blood pressure and blood sugar. Adults need at least 7 hours a night, yet many regularly get less.
Habits that make the biggest difference
- Wake up at the same time every day, including weekends. A fixed wake time anchors your body clock more than a fixed bedtime.
- Get daylight early. Spend time outside in the morning, and keep evenings dim.
- Limit caffeine after early afternoon. Its effects can last many hours.
- Go easy on alcohol. It may help you fall asleep but fragments sleep later in the night.
- Wind down. Spend 30–60 minutes before bed away from work and bright screens.
- Keep the bedroom cool, dark and quiet, and use the bed for sleep and intimacy only.
- Exercise regularly, finishing vigorous workouts a few hours before bed.
- Do not lie awake for long. If you cannot sleep after about 20 minutes, get up and do something calm in dim light until you feel sleepy.
Use our sleep calculator to plan bedtimes around 90-minute cycles.
Insomnia
Insomnia means trouble falling or staying asleep, or waking too early, on at least three nights a week for three months or more, affecting how you feel during the day. The recommended first treatment is cognitive behavioural therapy for insomnia (CBT-I), a structured program available in person, by telehealth and through some digital programs. Sleeping pills can help short term but are not a long-term solution for most people.
Melatonin
Melatonin can help with jet lag and some body-clock problems. Its effect on general insomnia is modest. Product strength varies, and rules on sale differ by country — ask a pharmacist before using it regularly, especially for children.
When to see a clinician
- Loud snoring with pauses in breathing, gasping or choking at night
- Falling asleep during the day, especially while driving
- Trouble sleeping on most nights for three months or more
- Uncomfortable urges to move your legs at night
- Acting out dreams, or sudden muscle weakness with strong emotions
These may be signs of treatable conditions such as sleep apnea, insomnia, restless legs syndrome or narcolepsy. Watch Mayo Clinic’s short explainers on sleep in our video library.
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Sources and further reading
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