Guide · Mattresses & sleep
Sleep tips: how to sleep better
Good sleep is mostly good habits. The advice below is based on the HSE's guidance on sleep, with a few practical ideas for your bedroom.
How much sleep do you need?
According to the HSE, on average:
| Who | Hours a night |
|---|---|
| Adults | 7 to 9 |
| Young people | 8 to 10 |
| Children | 9 to 13 |
| Toddlers and babies | 12 to 17 |
Habits that help (HSE advice)
- Keep a regular routine: go to bed and get up at the same times.
- Put screens away at least an hour before bed.
- Avoid caffeine and alcohol in the 4 hours before bed.
- Avoid a big meal or exercise in the 2 hours before bed.
- If you nap, keep it under 30 minutes and not within 8 hours of bedtime.
- If you can't sleep, get up and do something relaxing, then go back to bed when you feel sleepy.
Set the bedroom up for sleep
The HSE recommends a bedroom that is dark, quiet and not too hot, and notes that an uncomfortable bed can affect your sleep.
- Blackout curtains or blinds help on bright summer mornings.
- Keep work, clutter and charging phones out of the bed area where you can.
- A mattress that suits your sleeping position: see the firmness guide or take the mattress quiz.
- Bedding to suit the season: a lighter duvet in summer, a warmer one in winter.
For children and teenagers
A consistent bedtime, a wind-down routine and no screens in the hour before bed apply to children too. See teenage bedrooms and back-to-school bedrooms.
When to get help: the HSE advises seeing your GP if sleep problems last more than 4 weeks or are affecting your daily life.
Common questions
How many hours of sleep do adults need?
The HSE says adults need 7 to 9 hours of sleep a night on average.
How long before bed should I stop using screens?
The HSE advises putting screens away at least an hour before bed.
When should I see a GP about sleep?
The HSE advises seeing your GP if sleep problems last more than 4 weeks or are affecting your daily life.
Keep reading
All guides & quizzes- Mattresses & sleepMattress buying guide: types, sizes & depthHow to choose a mattress: pocket sprung, open coil, memory foam, hybrid and foam compared, plus firmness, size and depth, so it fits your bed.
- Mattresses & sleepMattress firmness guide: soft, medium or firm?What mattress firmness ratings mean, our 3 to 7 scale explained, and how sleeping position and body weight help you choose between medium and firm.
- Mattresses & sleepLooking after your mattressHow to look after a mattress: airing a new one, rotating, protectors, cleaning spills, normal settlement, and signs it may be time for a new mattress.
- Quiz & toolFind your perfect bed: a 5-question quizAnswer 5 quick questions about your room, storage and budget and we will suggest a bed size and type, with matching beds in stock for Ireland.
- Quiz & toolWhich mattress suits you? Take the quizAnswer a few quick questions about how you sleep and we will suggest a mattress firmness and type, with matching mattresses in stock for Ireland.
- Quiz & toolKids' bed finder: by age & room sizeTell us your child's age, the room size and what you need (storage, desk, sleepovers) and we'll suggest suitable kids' beds in stock for Ireland.
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