🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 37 (from laksa102)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa037.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.bupa.co.uk/newsroom/ourviews/how-much-sleep\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.bupa.co.uk/newsroom/ourviews/how-much-sleep\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-much-sleep","crawl_time":1776294994,"first_indexed_time":1696431736,"http_code":200,"src_unparsed":"uk,co,bupa!www,\/newsroom\/ourviews\/how-much-sleep s443","src_root_hash":"3378999889352911637","history_drop_reason":null,"meta_title":"How much sleep do you need?","meta_descriptions":["How much sleep do we need for good health? And, does the amount of sleep we need change as we get older? Here, Senior Sleep Physiologist Amy Gallagher, explores how much sleep we need and offers tips to help you get a good night’s sleep."],"attrs_boilerpipe_text":"Having a bad night’s sleep can affect the day ahead, and not sleeping well regularly, over time, can impact your health and wellbeing. But how much sleep do we need to maintain good health? And, does the amount of sleep we need change as we get older?\nHere, I explore how much sleep we need and look at how this changes as we get older.\nHow many hours of sleep do you need?\nGetting quality sleep each night can help you stay healthy. But, it’s believed that many people aren’t getting enough. A long term lack of sleep increases our risk of\ndiabetes\n,\ndepression\n, and may increase our risk of some cancers. It can also make it harder to maintain a healthy weight.\nOn average:\nadults between the ages of 18 and 65 need between 7 and 9 hours of sleep\nadults 65 and older are recommended to get between 7 and 8 hours of sleep\nBabies and children need a lot more sleep than adults. In a 24-hour period:\n1 to 3 year olds need 12 to 14 hours of sleep, including naps\n3 to 6 year olds need 10 to 12 hours of sleep\n7 to 12 year olds need between 10 and 11 hours of sleep\n12 to 18 year olds need 8 to 9 hours of sleep\nIs too much sleep bad?\nSometimes, we can have too much of a good thing. Sleeping in on weekends can disturb our usual sleeping pattern and affect how well we sleep during the week ahead.\nFeeling very sleepy or experiencing excessive sleepiness during the day can also be a sign of an underlying health condition, such as\nobstructive sleep apnoea\n. If you’re struggling to feel alert and awake, or if daytime sleepiness is affecting your daily life, visit your GP.\nWhat are the different stages of sleep?\nAt night, as we gradually move through the first 3 of the 4 sleep phases, our sleep becomes deeper. We then move into the fourth stage of sleep, known as rapid eye movement (REM) sleep.\nAfter completing the REM phase, we re-enter stage one to repeat the cycle again.\nTo feel refreshed when we wake up, we ideally need to go through 5 or 6 cycles of the 4 sleep stages. The 4 sleep stages are:\nStage 1 (NREM1). This is the lightest stage of sleep, and you can wake easily during this phase.\nStage 2 (NREM2). This phase is light, but deeper than stage 1. We spend around half of our time asleep in this phase.\nStage 3 (NREM3) or ‘slow-wave sleep’. This phase of sleep is important for repairing the body and maintaining health. It’s the deepest phase of our sleep, and if you wake up during it you might feel confused. We typically spend around a quarter of our time asleep in this stage.\nStage 4, or rapid eye movement (REM) sleep. We typically dream during REM sleep, and it’s important for brain function and development. We spend a quarter of our time asleep in the REM phase.\nWhat are common signs that you haven’t had enough sleep?\nWe’ve all missed out on\na good night’s sleep\n before. Common signs include:\nirritability\nfeeling sleepy\nhaving difficulty concentrating\nfeeling less able to cope with stress\nHaving consistently poor sleep over time can increase your risk of:\nanxiety\ndepression\ngetting infections\nhigh blood pressure\nheart disease\ndiabetes\nPoor sleep can also affect our brain’s ability to learn and function. And it increases our risk of being involved in accidents. For example, if you have untreated obstructive sleep apnoea, there is a legal requirement to notify the\nDVLA\n, and undergo treatment before returning to driving.\nHow can I get a good night’s sleep?\nHere are six steps to help improve your sleep.\n1. Create a routine\nTry to get up and go to sleep at the same time each day. This can help establish a sleeping pattern and make it easier for your body to prepare for sleep.\n2. Limit screen time\nOur smartphones and laptops produce blue light which can prevent our body from releasing the hormones that make us sleepy. Try to avoid using electronics before bed and check to see if your phone has settings to reduce blue light during the evening.\n3. Avoid alcohol and cigarettes\nAlcohol\n and\ncigarettes\n contain stimulants that can keep us awake and affect the quality of sleep we get. You might think a glass of wine before bed helps you to relax, but drinking alcohol before bed can lead to a disturbed night of sleep.\n4. Don’t watch the clock\nLooking at the clock when trying to fall asleep can make you feel anxious and pressured. Try practising some\nmindfulness\n or relaxing breathing exercises instead to help you relax. And, if you can’t sleep, get out of bed and do something else until you feel tired.\n5. Reduce your caffeine intake\nCaffeine\n can give us a boost in the morning but it’s a good idea to avoid it at night. Don’t have any caffeinated drinks at least 8 hours before you’d like to sleep. Avoid chocolate or drinking hot chocolate before bed too, as these can also contain caffeine.\n6. Keep your bedroom cool and cosy\nThe ideal temperature for sleeping is between 16 and 18 degrees Celsius, and keeping your room dark can help let your body know it’s time for sleep. Why not invest in some blackout blinds? And, a fan can help you to\nsleep well when it’s hot\n.\nAbout our health information\nAt Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.\nOur information has been awarded the\nPIF TICK\nfor trustworthy health information. It also  follows the principles of the\nThe Information Standard\n.\nLearn more about our editorial team and principles >","attrs_markdown":"[Skip to content](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-much-sleep#content)[Accessibility Help](https:\/\/www.bupa.co.uk\/accessibility)\n\n- [Individuals & families](https:\/\/www.bupa.co.uk\/)\n- [Business](https:\/\/www.bupa.co.uk\/business)\n- [Intermediaries](https:\/\/www.bupa.co.uk\/intermediaries)\n- [Healthcare professionals](https:\/\/www.bupa.co.uk\/healthcare-professionals)\n- [Find a healthcare professional or service](https:\/\/www.finder.bupa.co.uk\/ \"opens in a new 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Gallagher](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/author-profile\/a-c\/amy-gallagher)\n\nLung, Sleep and Neurophysiology Centre Manager\n\n04 October 2023\n\nNext review due October 2026\n\nHaving a bad night’s sleep can affect the day ahead, and not sleeping well regularly, over time, can impact your health and wellbeing. But how much sleep do we need to maintain good health? And, does the amount of sleep we need change as we get older?\n\nHere, I explore how much sleep we need and look at how this changes as we get older.\n\n![an adult changing bedsheets](https:\/\/www.bupa.co.uk\/~\/media\/Images\/HealthManagement\/Blogs\/700-350\/2023\/oct\/adult-changing-bed-sheets-700-350.jpg)\n\n## How many hours of sleep do you need?\nGetting quality sleep each night can help you stay healthy. But, it’s believed that many people aren’t getting enough. A long term lack of sleep increases our risk of [diabetes](https:\/\/www.bupa.co.uk\/health-information\/type-2-diabetes), [depression](https:\/\/www.bupa.co.uk\/health-information\/mental-health\/depression), and may increase our risk of some cancers. It can also make it harder to maintain a healthy weight.\n\nOn average:\n\n- adults between the ages of 18 and 65 need between 7 and 9 hours of sleep\n- adults 65 and older are recommended to get between 7 and 8 hours of sleep\n\nBabies and children need a lot more sleep than adults. In a 24-hour period:\n\n- 1 to 3 year olds need 12 to 14 hours of sleep, including naps\n- 3 to 6 year olds need 10 to 12 hours of sleep\n- 7 to 12 year olds need between 10 and 11 hours of sleep\n- 12 to 18 year olds need 8 to 9 hours of sleep\n## Is too much sleep bad?\nSometimes, we can have too much of a good thing. Sleeping in on weekends can disturb our usual sleeping pattern and affect how well we sleep during the week ahead.\n\nFeeling very sleepy or experiencing excessive sleepiness during the day can also be a sign of an underlying health condition, such as [obstructive sleep apnoea](https:\/\/www.bupa.co.uk\/health-information\/lungs-breathing\/obstructive-sleep-apnoea). If you’re struggling to feel alert and awake, or if daytime sleepiness is affecting your daily life, visit your GP.\n\n## What are the different stages of sleep?\nAt night, as we gradually move through the first 3 of the 4 sleep phases, our sleep becomes deeper. We then move into the fourth stage of sleep, known as rapid eye movement (REM) sleep.\n\nAfter completing the REM phase, we re-enter stage one to repeat the cycle again.\n\nTo feel refreshed when we wake up, we ideally need to go through 5 or 6 cycles of the 4 sleep stages. The 4 sleep stages are:\n\n- Stage 1 (NREM1). This is the lightest stage of sleep, and you can wake easily during this phase.\n- Stage 2 (NREM2). This phase is light, but deeper than stage 1. We spend around half of our time asleep in this phase.\n- Stage 3 (NREM3) or ‘slow-wave sleep’. This phase of sleep is important for repairing the body and maintaining health. It’s the deepest phase of our sleep, and if you wake up during it you might feel confused. We typically spend around a quarter of our time asleep in this stage.\n- Stage 4, or rapid eye movement (REM) sleep. We typically dream during REM sleep, and it’s important for brain function and development. We spend a quarter of our time asleep in the REM phase.\n## What are common signs that you haven’t had enough sleep?\nWe’ve all missed out on [a good night’s sleep](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/benefits-good-night-sleep) before. Common signs include:\n\n- irritability\n- feeling sleepy\n- having difficulty concentrating\n- feeling less able to cope with stress\n\nHaving consistently poor sleep over time can increase your risk of:\n\n- [anxiety](https:\/\/www.bupa.co.uk\/health-information\/mental-health\/anxiety)\n- depression\n- getting infections\n- [high blood pressure](https:\/\/www.bupa.co.uk\/health-information\/heart-blood-circulation\/high-blood-pressure-hypertension)\n- [heart disease](https:\/\/www.bupa.co.uk\/health-information\/heart-blood-circulation\/coronary-heart-disease)\n- diabetes\n\nPoor sleep can also affect our brain’s ability to learn and function. And it increases our risk of being involved in accidents. For example, if you have untreated obstructive sleep apnoea, there is a legal requirement to notify the [DVLA](https:\/\/www.gov.uk\/government\/organisations\/driver-and-vehicle-licensing-agency \"Opens in a new window\"), and undergo treatment before returning to driving.\n\n## How can I get a good night’s sleep?\nHere are six steps to help improve your sleep.\n\n### 1\\. Create a routine\nTry to get up and go to sleep at the same time each day. This can help establish a sleeping pattern and make it easier for your body to prepare for sleep.\n\n### 2\\. Limit screen time\nOur smartphones and laptops produce blue light which can prevent our body from releasing the hormones that make us sleepy. Try to avoid using electronics before bed and check to see if your phone has settings to reduce blue light during the evening.\n\n### 3\\. Avoid alcohol and cigarettes\n[Alcohol](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/risks-regular-drinking) and [cigarettes](https:\/\/www.bupa.co.uk\/health-information\/lungs-breathing\/effects-of-smoking) contain stimulants that can keep us awake and affect the quality of sleep we get. You might think a glass of wine before bed helps you to relax, but drinking alcohol before bed can lead to a disturbed night of sleep.\n\n### 4\\. Don’t watch the clock\nLooking at the clock when trying to fall asleep can make you feel anxious and pressured. Try practising some [mindfulness](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/mindfulness-benefits) or relaxing breathing exercises instead to help you relax. And, if you can’t sleep, get out of bed and do something else until you feel tired.\n\n### 5\\. Reduce your caffeine intake\n[Caffeine](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-caffeine-affects-body) can give us a boost in the morning but it’s a good idea to avoid it at night. Don’t have any caffeinated drinks at least 8 hours before you’d like to sleep. Avoid chocolate or drinking hot chocolate before bed too, as these can also contain caffeine.\n\n### 6\\. Keep your bedroom cool and cosy\nThe ideal temperature for sleeping is between 16 and 18 degrees Celsius, and keeping your room dark can help let your body know it’s time for sleep. Why not invest in some blackout blinds? And, a fan can help you to [sleep well when it’s hot](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-to-sleep-well-when-its-hot).\n\n![](https:\/\/www.bupa.co.uk\/~\/media\/Images\/decorative-images\/site-specific-images\/health-information\/author-profiles\/author-profiles-small\/amy-gallagher.jpg?la=en&h=90&w=90&hash=2940B5EAA559B59E2D48E7DD5A3A8216)\n\nAmy Gallagher\n\nLung, Sleep and Neurophysiology Centre Manager\n\n[More by this author](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/author-profile\/a-c\/amy-gallagher)\n\n## Co-author\n[Lucy Kapoutsos](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/author-profile\/i-l\/lucy-kapoutsos), Health Content Editor at Bupa UK\n\n- ### [Sources](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-much-sleep)   [Sources](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-much-sleep)\n  - Sleep and mental health. Mental Health UK. Mentalhealth-uk.org. Accessed August 2023\n  - Insomnia could play direct role in causing type 2 diabetes. Diabetes UK. Diabetes.org.uk. Published 4 August 2022\n  - How to cope with sleep problems. Mind. Mind.org.uk. Published May 2020\n  - Waking up to the health benefits of sleep. Royal Society for Public Health Vision, Voice and Practice. University of Oxford. Accessed August 2023\n  - Song C, Zhang R, Wang C, Fu R, Song W, Dou K, Wang S. Sleep quality and risk of cancer: findings from the English longitudinal study of aging. Sleep. 2021 Mar 12;44(3):zsaa192. doi: 10.1093\/sleep\/zsaa192\n  - How much sleep does my child need? The Sleep Charity. Thesleepcharity.org.uk. Published 15 September 2020\n  - Insomnia. Scenario: Managing short-term insomnia (less than 3 months duration). NICE Clinical Knowledge Summaries. Cks.nice.org. Last revised May 2022\n  - Symptoms of obstructive sleep apnoea (OSA). Asthma + Lung UK. Asthmaandlung.org.uk. Last reviewed 1 November 2021\n  - Sleep calculator. The sleep charity. Thesleepcharity.org.uk. Last updated December 2020\n  - Sleep patterns. The Sleep Charity. Thesleepcharity.org.uk. Last updated December 2020\n  - Sleep Matters: The Impact of Sleep on Health and Wellbeing. Mental Health Foundation. mentalhealth.org.uk. Accessed September 2023\n  - Sleep and mental health. Mental Health UK. Mentalhealth-uk.org. Accessed September 2023\n  - Insomnia could play direct role in causing type 2 diabetes. Diabetes UK. Diabetes.org.uk. Published 4 August 2022\n  - Sleep Hygiene. The Sleep Charity. Thesleepcharity.org.uk. Last updated December 2021\n  - Best drinks before bedtime. The Sleep Charity. Thesleepcharity.org.uk. Published 16 December 2020\n  - Sleep environment. The sleep charity. Thesleepcharity.org.uk. Published December 2021\n  - Getting a good night’s sleep. Age UK. Ageuk.org.uk. Last updated 20 April 2021\n\n### About our health information\nAt Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.\n\nOur information has been awarded the [PIF TICK](https:\/\/piftick.org.uk\/ \"www.piftick.org.uk opens in a new window\") for trustworthy health information. It also follows the principles of the [The Information Standard](https:\/\/www.england.nhs.uk\/tis\/ \"www.england.nhs.uk opens in a new window\").\n\n![The Patient Information Forum tick](https:\/\/www.bupa.co.uk\/~\/media\/Images\/HealthManagement\/Accreditations\/Images\/pif-tick-colour-163-93.jpg)\n\n[Learn more about our editorial team and principles \\>](https:\/\/www.bupa.co.uk\/health-information\/about-our-health-information)\n\n#### More general health advice articles\n[![watching laptop in bed](https:\/\/www.bupa.co.uk\/~\/media\/Images\/HealthManagement\/Blogs\/555-369\/2020\/watching-tv-555x369.jpg)](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/sleep-patterns-in-teenagers)\n\n##### [How much sleep do teenagers need?](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/sleep-patterns-in-teenagers)\n[![Mr Sarusan Kugarajah (He\/him)](https:\/\/www.bupa.co.uk\/~\/media\/Images\/decorative-images\/site-specific-images\/health-information\/author-profiles\/author-profiles-small\/sarusan-kugarajah-90x90.jpg) Mr Sarusan Kugarajah (He\/him) 31 March 2026](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/author-profile\/r-z\/sarusan-kugarajah)\n\n[Advice](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/advice)\n\n##### [Sunbeds: the risks and the myths](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/sunbeds-risks-and-myths)\n[![Dr Ravi Lukha (he\/him)](https:\/\/www.bupa.co.uk\/~\/media\/Images\/decorative-images\/site-specific-images\/health-information\/author-profiles\/author-profiles-small\/ravi-lukha.jpg) Dr Ravi Lukha (he\/him) 25 March 2026](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/author-profile\/r-z\/ravi-lukha)\n\n[Trending]()\n\n##### [What is a polygenic risk score?](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/polygenic-risk-score)\n[![Dr Elizabeth Rogers](https:\/\/www.bupa.co.uk\/~\/media\/Images\/decorative-images\/site-specific-images\/health-information\/author-profiles\/author-profiles-small\/elizabeth-rogers.jpg) Dr Elizabeth Rogers 18 March 2026](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/author-profile\/d-h\/elizabeth-rogers)\n\n[Advice]()\n\n[More articles](https:\/\/www.bupa.co.uk\/health-information\/health-blog\/advice)\n\n### Did you find our advice helpful?\nWe’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.\n\n[Complete 2 mins survey](https:\/\/ecv.microsoft.com\/ubKmjV8krO&ctx={\"Title\":\"how-much-sleep\"} \"The survey link will open in a new window\")\n\n## Legal disclaimer\nThis information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.\n\nAny information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.\n\nThe information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.\n\n[![Bupa logo](https:\/\/www.bupa.co.uk\/~\/media\/Images\/global\/components\/common\/images\/bupa-logo.svg)](https:\/\/www.bupa.co.uk\/)\n\n- [Careers](https:\/\/careers.bupa.co.uk\/ \"Opens in a new window\")\n- [Privacy and cookies](https:\/\/www.bupa.co.uk\/legal-notices\/privacy-and-cookies)\n- [Sitemap](https:\/\/www.bupa.co.uk\/sitemap)\n- [Accessibility](https:\/\/www.bupa.co.uk\/accessibility)\n- [Legal Notices](https:\/\/www.bupa.co.uk\/legal-notices)\n- [© Bupa 2026](https:\/\/www.bupa.co.uk\/copyright)\n\n[![Bupa logo](https:\/\/www.bupa.co.uk\/~\/media\/Images\/global\/components\/common\/images\/Bupa-logo-mobile-footer.svg)](https:\/\/www.bupa.co.uk\/)\n\n![Content is loading](https:\/\/www.bupa.co.uk\/Assets\/Global\/Components\/Img\/ajax-loader.svg)\n\n[Back to top](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-much-sleep)","attrs_readable_markdown":"Having a bad night’s sleep can affect the day ahead, and not sleeping well regularly, over time, can impact your health and wellbeing. But how much sleep do we need to maintain good health? And, does the amount of sleep we need change as we get older?\n\nHere, I explore how much sleep we need and look at how this changes as we get older.\n\n## How many hours of sleep do you need?\nGetting quality sleep each night can help you stay healthy. But, it’s believed that many people aren’t getting enough. A long term lack of sleep increases our risk of [diabetes](https:\/\/www.bupa.co.uk\/health-information\/type-2-diabetes), [depression](https:\/\/www.bupa.co.uk\/health-information\/mental-health\/depression), and may increase our risk of some cancers. It can also make it harder to maintain a healthy weight.\n\nOn average:\n\n- adults between the ages of 18 and 65 need between 7 and 9 hours of sleep\n- adults 65 and older are recommended to get between 7 and 8 hours of sleep\n\nBabies and children need a lot more sleep than adults. In a 24-hour period:\n\n- 1 to 3 year olds need 12 to 14 hours of sleep, including naps\n- 3 to 6 year olds need 10 to 12 hours of sleep\n- 7 to 12 year olds need between 10 and 11 hours of sleep\n- 12 to 18 year olds need 8 to 9 hours of sleep\n## Is too much sleep bad?\nSometimes, we can have too much of a good thing. Sleeping in on weekends can disturb our usual sleeping pattern and affect how well we sleep during the week ahead.\n\nFeeling very sleepy or experiencing excessive sleepiness during the day can also be a sign of an underlying health condition, such as [obstructive sleep apnoea](https:\/\/www.bupa.co.uk\/health-information\/lungs-breathing\/obstructive-sleep-apnoea). If you’re struggling to feel alert and awake, or if daytime sleepiness is affecting your daily life, visit your GP.\n\n## What are the different stages of sleep?\nAt night, as we gradually move through the first 3 of the 4 sleep phases, our sleep becomes deeper. We then move into the fourth stage of sleep, known as rapid eye movement (REM) sleep.\n\nAfter completing the REM phase, we re-enter stage one to repeat the cycle again.\n\nTo feel refreshed when we wake up, we ideally need to go through 5 or 6 cycles of the 4 sleep stages. The 4 sleep stages are:\n\n- Stage 1 (NREM1). This is the lightest stage of sleep, and you can wake easily during this phase.\n- Stage 2 (NREM2). This phase is light, but deeper than stage 1. We spend around half of our time asleep in this phase.\n- Stage 3 (NREM3) or ‘slow-wave sleep’. This phase of sleep is important for repairing the body and maintaining health. It’s the deepest phase of our sleep, and if you wake up during it you might feel confused. We typically spend around a quarter of our time asleep in this stage.\n- Stage 4, or rapid eye movement (REM) sleep. We typically dream during REM sleep, and it’s important for brain function and development. We spend a quarter of our time asleep in the REM phase.\n## What are common signs that you haven’t had enough sleep?\nWe’ve all missed out on [a good night’s sleep](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/benefits-good-night-sleep) before. Common signs include:\n\n- irritability\n- feeling sleepy\n- having difficulty concentrating\n- feeling less able to cope with stress\n\nHaving consistently poor sleep over time can increase your risk of:\n\n- [anxiety](https:\/\/www.bupa.co.uk\/health-information\/mental-health\/anxiety)\n- depression\n- getting infections\n- [high blood pressure](https:\/\/www.bupa.co.uk\/health-information\/heart-blood-circulation\/high-blood-pressure-hypertension)\n- [heart disease](https:\/\/www.bupa.co.uk\/health-information\/heart-blood-circulation\/coronary-heart-disease)\n- diabetes\n\nPoor sleep can also affect our brain’s ability to learn and function. And it increases our risk of being involved in accidents. For example, if you have untreated obstructive sleep apnoea, there is a legal requirement to notify the [DVLA](https:\/\/www.gov.uk\/government\/organisations\/driver-and-vehicle-licensing-agency \"Opens in a new window\"), and undergo treatment before returning to driving.\n\n## How can I get a good night’s sleep?\nHere are six steps to help improve your sleep.\n\n### 1\\. Create a routine\nTry to get up and go to sleep at the same time each day. This can help establish a sleeping pattern and make it easier for your body to prepare for sleep.\n\n### 2\\. Limit screen time\nOur smartphones and laptops produce blue light which can prevent our body from releasing the hormones that make us sleepy. Try to avoid using electronics before bed and check to see if your phone has settings to reduce blue light during the evening.\n\n### 3\\. Avoid alcohol and cigarettes\n[Alcohol](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/risks-regular-drinking) and [cigarettes](https:\/\/www.bupa.co.uk\/health-information\/lungs-breathing\/effects-of-smoking) contain stimulants that can keep us awake and affect the quality of sleep we get. You might think a glass of wine before bed helps you to relax, but drinking alcohol before bed can lead to a disturbed night of sleep.\n\n### 4\\. Don’t watch the clock\nLooking at the clock when trying to fall asleep can make you feel anxious and pressured. Try practising some [mindfulness](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/mindfulness-benefits) or relaxing breathing exercises instead to help you relax. And, if you can’t sleep, get out of bed and do something else until you feel tired.\n\n### 5\\. Reduce your caffeine intake\n[Caffeine](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-caffeine-affects-body) can give us a boost in the morning but it’s a good idea to avoid it at night. Don’t have any caffeinated drinks at least 8 hours before you’d like to sleep. Avoid chocolate or drinking hot chocolate before bed too, as these can also contain caffeine.\n\n### 6\\. Keep your bedroom cool and cosy\nThe ideal temperature for sleeping is between 16 and 18 degrees Celsius, and keeping your room dark can help let your body know it’s time for sleep. Why not invest in some blackout blinds? And, a fan can help you to [sleep well when it’s hot](https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/how-to-sleep-well-when-its-hot).\n\n### About our health information\nAt Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.\n\nOur information has been awarded the [PIF TICK](https:\/\/piftick.org.uk\/ \"www.piftick.org.uk opens in a new window\") for trustworthy health information. It also follows the principles of the [The Information Standard](https:\/\/www.england.nhs.uk\/tis\/ \"www.england.nhs.uk opens in a new window\").\n\n![The Patient Information Forum tick](https:\/\/www.bupa.co.uk\/~\/media\/Images\/HealthManagement\/Accreditations\/Images\/pif-tick-colour-163-93.jpg)\n\n[Learn more about our editorial team and principles \\>](https:\/\/www.bupa.co.uk\/health-information\/about-our-health-information)","meta_canonical":null}

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Meta Description	How much sleep do we need for good health? And, does the amount of sleep we need change as we get older? Here, Senior Sleep Physiologist Amy Gallagher, explores how much sleep we need and offers tips to help you get a good night’s sleep.
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Boilerpipe Text	Having a bad night’s sleep can affect the day ahead, and not sleeping well regularly, over time, can impact your health and wellbeing. But how much sleep do we need to maintain good health? And, does the amount of sleep we need change as we get older? Here, I explore how much sleep we need and look at how this changes as we get older. How many hours of sleep do you need? Getting quality sleep each night can help you stay healthy. But, it’s believed that many people aren’t getting enough. A long term lack of sleep increases our risk of diabetes , depression , and may increase our risk of some cancers. It can also make it harder to maintain a healthy weight. On average: adults between the ages of 18 and 65 need between 7 and 9 hours of sleep adults 65 and older are recommended to get between 7 and 8 hours of sleep Babies and children need a lot more sleep than adults. In a 24-hour period: 1 to 3 year olds need 12 to 14 hours of sleep, including naps 3 to 6 year olds need 10 to 12 hours of sleep 7 to 12 year olds need between 10 and 11 hours of sleep 12 to 18 year olds need 8 to 9 hours of sleep Is too much sleep bad? Sometimes, we can have too much of a good thing. Sleeping in on weekends can disturb our usual sleeping pattern and affect how well we sleep during the week ahead. Feeling very sleepy or experiencing excessive sleepiness during the day can also be a sign of an underlying health condition, such as obstructive sleep apnoea . If you’re struggling to feel alert and awake, or if daytime sleepiness is affecting your daily life, visit your GP. What are the different stages of sleep? At night, as we gradually move through the first 3 of the 4 sleep phases, our sleep becomes deeper. We then move into the fourth stage of sleep, known as rapid eye movement (REM) sleep. After completing the REM phase, we re-enter stage one to repeat the cycle again. To feel refreshed when we wake up, we ideally need to go through 5 or 6 cycles of the 4 sleep stages. The 4 sleep stages are: Stage 1 (NREM1). This is the lightest stage of sleep, and you can wake easily during this phase. Stage 2 (NREM2). This phase is light, but deeper than stage 1. We spend around half of our time asleep in this phase. Stage 3 (NREM3) or ‘slow-wave sleep’. This phase of sleep is important for repairing the body and maintaining health. It’s the deepest phase of our sleep, and if you wake up during it you might feel confused. We typically spend around a quarter of our time asleep in this stage. Stage 4, or rapid eye movement (REM) sleep. We typically dream during REM sleep, and it’s important for brain function and development. We spend a quarter of our time asleep in the REM phase. What are common signs that you haven’t had enough sleep? We’ve all missed out on a good night’s sleep before. Common signs include: irritability feeling sleepy having difficulty concentrating feeling less able to cope with stress Having consistently poor sleep over time can increase your risk of: anxiety depression getting infections high blood pressure heart disease diabetes Poor sleep can also affect our brain’s ability to learn and function. And it increases our risk of being involved in accidents. For example, if you have untreated obstructive sleep apnoea, there is a legal requirement to notify the DVLA , and undergo treatment before returning to driving. How can I get a good night’s sleep? Here are six steps to help improve your sleep. 1. Create a routine Try to get up and go to sleep at the same time each day. This can help establish a sleeping pattern and make it easier for your body to prepare for sleep. 2. Limit screen time Our smartphones and laptops produce blue light which can prevent our body from releasing the hormones that make us sleepy. Try to avoid using electronics before bed and check to see if your phone has settings to reduce blue light during the evening. 3. Avoid alcohol and cigarettes Alcohol and cigarettes contain stimulants that can keep us awake and affect the quality of sleep we get. You might think a glass of wine before bed helps you to relax, but drinking alcohol before bed can lead to a disturbed night of sleep. 4. Don’t watch the clock Looking at the clock when trying to fall asleep can make you feel anxious and pressured. Try practising some mindfulness or relaxing breathing exercises instead to help you relax. And, if you can’t sleep, get out of bed and do something else until you feel tired. 5. Reduce your caffeine intake Caffeine can give us a boost in the morning but it’s a good idea to avoid it at night. Don’t have any caffeinated drinks at least 8 hours before you’d like to sleep. Avoid chocolate or drinking hot chocolate before bed too, as these can also contain caffeine. 6. Keep your bedroom cool and cosy The ideal temperature for sleeping is between 16 and 18 degrees Celsius, and keeping your room dark can help let your body know it’s time for sleep. Why not invest in some blackout blinds? And, a fan can help you to sleep well when it’s hot . About our health information At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing. Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard . Learn more about our editorial team and principles >
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Menu - [Exercise and fitness](https://www.bupa.co.uk/health-information/health-blog/move "Exercise and fitness") - [Mental health and wellbeing](https://www.bupa.co.uk/health-information/health-blog/wellbeing "Mental health and wellbeing") - [Diet and nutrition](https://www.bupa.co.uk/health-information/health-blog/nutrition "Diet and nutrition") - [Dental health](https://www.bupa.co.uk/health-information/health-blog/dental "Dental health") - [General health advice](https://www.bupa.co.uk/health-information/health-blog/advice "General health advice") General health advice # How much sleep do you need? ![](https://www.bupa.co.uk/~/media/Images/decorative-images/site-specific-images/health-information/author-profiles/author-profiles-small/amy-gallagher.jpg?la=en&h=90&w=90&hash=2940B5EAA559B59E2D48E7DD5A3A8216) [Amy Gallagher](https://www.bupa.co.uk/health-information/health-blog/author-profile/a-c/amy-gallagher) Lung, Sleep and Neurophysiology Centre Manager 04 October 2023 Next review due October 2026 Having a bad night’s sleep can affect the day ahead, and not sleeping well regularly, over time, can impact your health and wellbeing. But how much sleep do we need to maintain good health? And, does the amount of sleep we need change as we get older? Here, I explore how much sleep we need and look at how this changes as we get older. ![an adult changing bedsheets](https://www.bupa.co.uk/~/media/Images/HealthManagement/Blogs/700-350/2023/oct/adult-changing-bed-sheets-700-350.jpg) ## How many hours of sleep do you need? Getting quality sleep each night can help you stay healthy. But, it’s believed that many people aren’t getting enough. A long term lack of sleep increases our risk of [diabetes](https://www.bupa.co.uk/health-information/type-2-diabetes), [depression](https://www.bupa.co.uk/health-information/mental-health/depression), and may increase our risk of some cancers. It can also make it harder to maintain a healthy weight. On average: - adults between the ages of 18 and 65 need between 7 and 9 hours of sleep - adults 65 and older are recommended to get between 7 and 8 hours of sleep Babies and children need a lot more sleep than adults. In a 24-hour period: - 1 to 3 year olds need 12 to 14 hours of sleep, including naps - 3 to 6 year olds need 10 to 12 hours of sleep - 7 to 12 year olds need between 10 and 11 hours of sleep - 12 to 18 year olds need 8 to 9 hours of sleep ## Is too much sleep bad? Sometimes, we can have too much of a good thing. Sleeping in on weekends can disturb our usual sleeping pattern and affect how well we sleep during the week ahead. Feeling very sleepy or experiencing excessive sleepiness during the day can also be a sign of an underlying health condition, such as [obstructive sleep apnoea](https://www.bupa.co.uk/health-information/lungs-breathing/obstructive-sleep-apnoea). If you’re struggling to feel alert and awake, or if daytime sleepiness is affecting your daily life, visit your GP. ## What are the different stages of sleep? At night, as we gradually move through the first 3 of the 4 sleep phases, our sleep becomes deeper. We then move into the fourth stage of sleep, known as rapid eye movement (REM) sleep. After completing the REM phase, we re-enter stage one to repeat the cycle again. To feel refreshed when we wake up, we ideally need to go through 5 or 6 cycles of the 4 sleep stages. The 4 sleep stages are: - Stage 1 (NREM1). This is the lightest stage of sleep, and you can wake easily during this phase. - Stage 2 (NREM2). This phase is light, but deeper than stage 1. We spend around half of our time asleep in this phase. - Stage 3 (NREM3) or ‘slow-wave sleep’. This phase of sleep is important for repairing the body and maintaining health. It’s the deepest phase of our sleep, and if you wake up during it you might feel confused. We typically spend around a quarter of our time asleep in this stage. - Stage 4, or rapid eye movement (REM) sleep. We typically dream during REM sleep, and it’s important for brain function and development. We spend a quarter of our time asleep in the REM phase. ## What are common signs that you haven’t had enough sleep? We’ve all missed out on [a good night’s sleep](https://www.bupa.co.uk/newsroom/ourviews/benefits-good-night-sleep) before. Common signs include: - irritability - feeling sleepy - having difficulty concentrating - feeling less able to cope with stress Having consistently poor sleep over time can increase your risk of: - [anxiety](https://www.bupa.co.uk/health-information/mental-health/anxiety) - depression - getting infections - [high blood pressure](https://www.bupa.co.uk/health-information/heart-blood-circulation/high-blood-pressure-hypertension) - [heart disease](https://www.bupa.co.uk/health-information/heart-blood-circulation/coronary-heart-disease) - diabetes Poor sleep can also affect our brain’s ability to learn and function. And it increases our risk of being involved in accidents. For example, if you have untreated obstructive sleep apnoea, there is a legal requirement to notify the [DVLA](https://www.gov.uk/government/organisations/driver-and-vehicle-licensing-agency "Opens in a new window"), and undergo treatment before returning to driving. ## How can I get a good night’s sleep? Here are six steps to help improve your sleep. ### 1\. Create a routine Try to get up and go to sleep at the same time each day. This can help establish a sleeping pattern and make it easier for your body to prepare for sleep. ### 2\. Limit screen time Our smartphones and laptops produce blue light which can prevent our body from releasing the hormones that make us sleepy. Try to avoid using electronics before bed and check to see if your phone has settings to reduce blue light during the evening. ### 3\. Avoid alcohol and cigarettes [Alcohol](https://www.bupa.co.uk/newsroom/ourviews/risks-regular-drinking) and [cigarettes](https://www.bupa.co.uk/health-information/lungs-breathing/effects-of-smoking) contain stimulants that can keep us awake and affect the quality of sleep we get. You might think a glass of wine before bed helps you to relax, but drinking alcohol before bed can lead to a disturbed night of sleep. ### 4\. Don’t watch the clock Looking at the clock when trying to fall asleep can make you feel anxious and pressured. Try practising some [mindfulness](https://www.bupa.co.uk/newsroom/ourviews/mindfulness-benefits) or relaxing breathing exercises instead to help you relax. And, if you can’t sleep, get out of bed and do something else until you feel tired. ### 5\. Reduce your caffeine intake [Caffeine](https://www.bupa.co.uk/newsroom/ourviews/how-caffeine-affects-body) can give us a boost in the morning but it’s a good idea to avoid it at night. Don’t have any caffeinated drinks at least 8 hours before you’d like to sleep. Avoid chocolate or drinking hot chocolate before bed too, as these can also contain caffeine. ### 6\. Keep your bedroom cool and cosy The ideal temperature for sleeping is between 16 and 18 degrees Celsius, and keeping your room dark can help let your body know it’s time for sleep. Why not invest in some blackout blinds? And, a fan can help you to [sleep well when it’s hot](https://www.bupa.co.uk/newsroom/ourviews/how-to-sleep-well-when-its-hot). ![](https://www.bupa.co.uk/~/media/Images/decorative-images/site-specific-images/health-information/author-profiles/author-profiles-small/amy-gallagher.jpg?la=en&h=90&w=90&hash=2940B5EAA559B59E2D48E7DD5A3A8216) Amy Gallagher Lung, Sleep and Neurophysiology Centre Manager [More by this author](https://www.bupa.co.uk/health-information/health-blog/author-profile/a-c/amy-gallagher) ## Co-author [Lucy Kapoutsos](https://www.bupa.co.uk/health-information/health-blog/author-profile/i-l/lucy-kapoutsos), Health Content Editor at Bupa UK - ### [Sources](https://www.bupa.co.uk/newsroom/ourviews/how-much-sleep) [Sources](https://www.bupa.co.uk/newsroom/ourviews/how-much-sleep) - Sleep and mental health. Mental Health UK. Mentalhealth-uk.org. Accessed August 2023 - Insomnia could play direct role in causing type 2 diabetes. Diabetes UK. Diabetes.org.uk. Published 4 August 2022 - How to cope with sleep problems. Mind. Mind.org.uk. Published May 2020 - Waking up to the health benefits of sleep. Royal Society for Public Health Vision, Voice and Practice. University of Oxford. Accessed August 2023 - Song C, Zhang R, Wang C, Fu R, Song W, Dou K, Wang S. Sleep quality and risk of cancer: findings from the English longitudinal study of aging. Sleep. 2021 Mar 12;44(3):zsaa192. doi: 10.1093/sleep/zsaa192 - How much sleep does my child need? The Sleep Charity. Thesleepcharity.org.uk. Published 15 September 2020 - Insomnia. Scenario: Managing short-term insomnia (less than 3 months duration). NICE Clinical Knowledge Summaries. Cks.nice.org. Last revised May 2022 - Symptoms of obstructive sleep apnoea (OSA). Asthma + Lung UK. Asthmaandlung.org.uk. Last reviewed 1 November 2021 - Sleep calculator. The sleep charity. Thesleepcharity.org.uk. Last updated December 2020 - Sleep patterns. The Sleep Charity. Thesleepcharity.org.uk. Last updated December 2020 - Sleep Matters: The Impact of Sleep on Health and Wellbeing. Mental Health Foundation. mentalhealth.org.uk. Accessed September 2023 - Sleep and mental health. Mental Health UK. Mentalhealth-uk.org. Accessed September 2023 - Insomnia could play direct role in causing type 2 diabetes. Diabetes UK. Diabetes.org.uk. Published 4 August 2022 - Sleep Hygiene. The Sleep Charity. Thesleepcharity.org.uk. Last updated December 2021 - Best drinks before bedtime. The Sleep Charity. Thesleepcharity.org.uk. Published 16 December 2020 - Sleep environment. The sleep charity. Thesleepcharity.org.uk. Published December 2021 - Getting a good night’s sleep. Age UK. Ageuk.org.uk. Last updated 20 April 2021 ### About our health information At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing. Our information has been awarded the [PIF TICK](https://piftick.org.uk/ "www.piftick.org.uk opens in a new window") for trustworthy health information. It also follows the principles of the [The Information Standard](https://www.england.nhs.uk/tis/ "www.england.nhs.uk opens in a new window"). ![The Patient Information Forum tick](https://www.bupa.co.uk/~/media/Images/HealthManagement/Accreditations/Images/pif-tick-colour-163-93.jpg) [Learn more about our editorial team and principles \>](https://www.bupa.co.uk/health-information/about-our-health-information) #### More general health advice articles [![watching laptop in bed](https://www.bupa.co.uk/~/media/Images/HealthManagement/Blogs/555-369/2020/watching-tv-555x369.jpg)](https://www.bupa.co.uk/newsroom/ourviews/sleep-patterns-in-teenagers) ##### [How much sleep do teenagers need?](https://www.bupa.co.uk/newsroom/ourviews/sleep-patterns-in-teenagers) [![Mr Sarusan Kugarajah (He/him)](https://www.bupa.co.uk/~/media/Images/decorative-images/site-specific-images/health-information/author-profiles/author-profiles-small/sarusan-kugarajah-90x90.jpg) Mr Sarusan Kugarajah (He/him) 31 March 2026](https://www.bupa.co.uk/health-information/health-blog/author-profile/r-z/sarusan-kugarajah) [Advice](https://www.bupa.co.uk/health-information/health-blog/advice) ##### [Sunbeds: the risks and the myths](https://www.bupa.co.uk/newsroom/ourviews/sunbeds-risks-and-myths) [![Dr Ravi Lukha (he/him)](https://www.bupa.co.uk/~/media/Images/decorative-images/site-specific-images/health-information/author-profiles/author-profiles-small/ravi-lukha.jpg) Dr Ravi Lukha (he/him) 25 March 2026](https://www.bupa.co.uk/health-information/health-blog/author-profile/r-z/ravi-lukha) [Trending]() ##### [What is a polygenic risk score?](https://www.bupa.co.uk/newsroom/ourviews/polygenic-risk-score) [![Dr Elizabeth Rogers](https://www.bupa.co.uk/~/media/Images/decorative-images/site-specific-images/health-information/author-profiles/author-profiles-small/elizabeth-rogers.jpg) Dr Elizabeth Rogers 18 March 2026](https://www.bupa.co.uk/health-information/health-blog/author-profile/d-h/elizabeth-rogers) [Advice]() [More articles](https://www.bupa.co.uk/health-information/health-blog/advice) ### Did you find our advice helpful? We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles. [Complete 2 mins survey](https://ecv.microsoft.com/ubKmjV8krO&ctx={"Title":"how-much-sleep"} "The survey link will open in a new window") ## Legal disclaimer This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition. Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers. 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Readable Markdown	Having a bad night’s sleep can affect the day ahead, and not sleeping well regularly, over time, can impact your health and wellbeing. But how much sleep do we need to maintain good health? And, does the amount of sleep we need change as we get older? Here, I explore how much sleep we need and look at how this changes as we get older. ## How many hours of sleep do you need? Getting quality sleep each night can help you stay healthy. But, it’s believed that many people aren’t getting enough. A long term lack of sleep increases our risk of [diabetes](https://www.bupa.co.uk/health-information/type-2-diabetes), [depression](https://www.bupa.co.uk/health-information/mental-health/depression), and may increase our risk of some cancers. It can also make it harder to maintain a healthy weight. On average: - adults between the ages of 18 and 65 need between 7 and 9 hours of sleep - adults 65 and older are recommended to get between 7 and 8 hours of sleep Babies and children need a lot more sleep than adults. In a 24-hour period: - 1 to 3 year olds need 12 to 14 hours of sleep, including naps - 3 to 6 year olds need 10 to 12 hours of sleep - 7 to 12 year olds need between 10 and 11 hours of sleep - 12 to 18 year olds need 8 to 9 hours of sleep ## Is too much sleep bad? Sometimes, we can have too much of a good thing. Sleeping in on weekends can disturb our usual sleeping pattern and affect how well we sleep during the week ahead. Feeling very sleepy or experiencing excessive sleepiness during the day can also be a sign of an underlying health condition, such as [obstructive sleep apnoea](https://www.bupa.co.uk/health-information/lungs-breathing/obstructive-sleep-apnoea). If you’re struggling to feel alert and awake, or if daytime sleepiness is affecting your daily life, visit your GP. ## What are the different stages of sleep? At night, as we gradually move through the first 3 of the 4 sleep phases, our sleep becomes deeper. We then move into the fourth stage of sleep, known as rapid eye movement (REM) sleep. After completing the REM phase, we re-enter stage one to repeat the cycle again. To feel refreshed when we wake up, we ideally need to go through 5 or 6 cycles of the 4 sleep stages. The 4 sleep stages are: - Stage 1 (NREM1). This is the lightest stage of sleep, and you can wake easily during this phase. - Stage 2 (NREM2). This phase is light, but deeper than stage 1. We spend around half of our time asleep in this phase. - Stage 3 (NREM3) or ‘slow-wave sleep’. This phase of sleep is important for repairing the body and maintaining health. It’s the deepest phase of our sleep, and if you wake up during it you might feel confused. We typically spend around a quarter of our time asleep in this stage. - Stage 4, or rapid eye movement (REM) sleep. We typically dream during REM sleep, and it’s important for brain function and development. We spend a quarter of our time asleep in the REM phase. ## What are common signs that you haven’t had enough sleep? We’ve all missed out on [a good night’s sleep](https://www.bupa.co.uk/newsroom/ourviews/benefits-good-night-sleep) before. Common signs include: - irritability - feeling sleepy - having difficulty concentrating - feeling less able to cope with stress Having consistently poor sleep over time can increase your risk of: - [anxiety](https://www.bupa.co.uk/health-information/mental-health/anxiety) - depression - getting infections - [high blood pressure](https://www.bupa.co.uk/health-information/heart-blood-circulation/high-blood-pressure-hypertension) - [heart disease](https://www.bupa.co.uk/health-information/heart-blood-circulation/coronary-heart-disease) - diabetes Poor sleep can also affect our brain’s ability to learn and function. And it increases our risk of being involved in accidents. For example, if you have untreated obstructive sleep apnoea, there is a legal requirement to notify the [DVLA](https://www.gov.uk/government/organisations/driver-and-vehicle-licensing-agency "Opens in a new window"), and undergo treatment before returning to driving. ## How can I get a good night’s sleep? Here are six steps to help improve your sleep. ### 1\. Create a routine Try to get up and go to sleep at the same time each day. This can help establish a sleeping pattern and make it easier for your body to prepare for sleep. ### 2\. Limit screen time Our smartphones and laptops produce blue light which can prevent our body from releasing the hormones that make us sleepy. Try to avoid using electronics before bed and check to see if your phone has settings to reduce blue light during the evening. ### 3\. Avoid alcohol and cigarettes [Alcohol](https://www.bupa.co.uk/newsroom/ourviews/risks-regular-drinking) and [cigarettes](https://www.bupa.co.uk/health-information/lungs-breathing/effects-of-smoking) contain stimulants that can keep us awake and affect the quality of sleep we get. You might think a glass of wine before bed helps you to relax, but drinking alcohol before bed can lead to a disturbed night of sleep. ### 4\. Don’t watch the clock Looking at the clock when trying to fall asleep can make you feel anxious and pressured. Try practising some [mindfulness](https://www.bupa.co.uk/newsroom/ourviews/mindfulness-benefits) or relaxing breathing exercises instead to help you relax. And, if you can’t sleep, get out of bed and do something else until you feel tired. ### 5\. Reduce your caffeine intake [Caffeine](https://www.bupa.co.uk/newsroom/ourviews/how-caffeine-affects-body) can give us a boost in the morning but it’s a good idea to avoid it at night. Don’t have any caffeinated drinks at least 8 hours before you’d like to sleep. Avoid chocolate or drinking hot chocolate before bed too, as these can also contain caffeine. ### 6\. Keep your bedroom cool and cosy The ideal temperature for sleeping is between 16 and 18 degrees Celsius, and keeping your room dark can help let your body know it’s time for sleep. Why not invest in some blackout blinds? And, a fan can help you to [sleep well when it’s hot](https://www.bupa.co.uk/newsroom/ourviews/how-to-sleep-well-when-its-hot). ### About our health information At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing. Our information has been awarded the [PIF TICK](https://piftick.org.uk/ "www.piftick.org.uk opens in a new window") for trustworthy health information. It also follows the principles of the [The Information Standard](https://www.england.nhs.uk/tis/ "www.england.nhs.uk opens in a new window"). ![The Patient Information Forum tick](https://www.bupa.co.uk/~/media/Images/HealthManagement/Accreditations/Images/pif-tick-colour-163-93.jpg) [Learn more about our editorial team and principles \>](https://www.bupa.co.uk/health-information/about-our-health-information)
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