How much sleep do you need?

The amount of sleep you need can change, but it’s easy to tell if you’re getting enough.

The NHS recommends that you get 7-9 hours of sleep a night, but the amount each person needs differs. If you’re not getting at least eight hours of sleep, feel tired during the day, and can’t wake up without your alarm, the chances are you’re not getting enough sleep. The NHS has a self-assessment quiz to help you understand how well you’re sleeping.

If you’re not getting your nightly dose of sleep, it can have both long and short term health problems. Short term effects, like tiredness or a loss of concentration, can be dangerous when driving. Long term effects of sleeplessness can include an increased risk of heart disease or Alzheimer’s.

If you’re worried about not getting enough sleep, try practising good sleep hygiene. This includes techniques such as turning off bright screens an hour before bed, avoiding caffeine in the afternoons, and using gentle exercise to help you drift off easier.

Sleeping pills may feel like a quick and easy way to get some rest, but they shouldn’t be used as a long term solution to sleepless nights. They come with some negative side effects. Sleeping pills can leave you feeling groggy and lethargic the next day, making driving on your morning commute more dangerous. They can also be highly addictive, making it very hard to regain a normal sleeping pattern once you finish taking them. 

However, they’re not without their benefits. Your GP may prescribe sleeping pills if your insomnia is particularly bad, or other treatments haven’t worked, but they will usually recommend you adjust your sleeping habits first. Natural sleep is always better than sleep induced by medication.

Not getting enough sleep, or not getting good enough sleep, can take a toll on both your mental and physical health. Even if you feel awake enough to get through the day, that doesn’t mean you’re performing as well as you could be. Learn more about how sleep affects mental health.

If you’d like more advice on how to get good sleep, your pharmacist can offer support.