Journal · Sleep & Mind
How to sleep better and manage stress: a doctor’s guide
Sleep is the foundation everything else is built on. When we sleep badly we eat more, crave sugar, move less, feel more anxious and even look more tired. In my work as a doctor I see the knock-on effects every day – and the good news is that small, consistent changes can make a real difference.
This guide covers how much sleep you need, the habits that help most, why sleep often changes in midlife, how stress and sleep feed each other, and when to see your GP.
How much sleep do you need?
Most adults need between 7 and 9 hours of sleep a night. Some people genuinely need a little less or more, but if you regularly wake up unrefreshed, rely on caffeine to get through the day or fall asleep within minutes of sitting down in the evening, you are probably not getting enough.
Quality matters as much as quantity. Sleep runs in cycles of roughly 90 minutes, moving between light sleep, deep sleep and dream (REM) sleep. Deep sleep is when the body repairs itself; REM sleep is important for memory and mood. Alcohol, late caffeine, stress and an irregular routine all disrupt these cycles, even if you are in bed for eight hours.
10 doctor-approved tips for better sleep
These are the sleep hygiene habits I talk through with patients. Try to change one or two at a time rather than everything at once.
- Get up at the same time every day – including weekends. A fixed wake-up time is the single most powerful way to set your body clock.
- Get daylight in the morning. Ten to twenty minutes outside soon after waking helps your body know when it is day and when it is night.
- Cut off caffeine by early afternoon. Caffeine stays in your system for many hours, so an afternoon coffee can still affect your sleep at bedtime. Remember tea, cola, energy drinks and chocolate.
- Go easy on alcohol. It may help you drop off, but it breaks up sleep later in the night and makes snoring and night sweats worse.
- Keep your bedroom cool, dark and quiet. Around 16–18°C suits most people. Blackout blinds, an eye mask or earplugs can all help.
- Wind down for an hour before bed. Dim the lights, have a warm bath or shower, read or listen to something calming.
- Put screens away. Phones and laptops keep your brain alert. Charge your phone outside the bedroom if you can.
- Move every day – regular exercise improves sleep quality, but try to finish vigorous workouts a few hours before bed. See my fitness page for ideas.
- Don’t go to bed too hungry or too full. A heavy or spicy meal late at night can cause indigestion and reflux.
- Keep your bed for sleep. Avoid working, scrolling or watching TV in bed so your brain links bed with sleep.
What to do if you can’t get to sleep
Lying awake watching the clock makes things worse. If you have been awake for about 20 minutes, get up, go to another room and do something quiet and relaxing in dim light – reading a book or listening to calm music – until you feel sleepy, then go back to bed.
- Turn the clock around so you can’t see the time.
- Try slow breathing: breathe in gently through your nose for a count of 4, then out for a count of 6, for a few minutes.
- Keep a notepad by the bed and write down anything on your mind so you can deal with it tomorrow.
- Avoid napping during the day if you sleep badly at night.
For insomnia that has lasted three months or more, the recommended first treatment is cognitive behavioural therapy for insomnia (CBT-I). It is more effective in the long term than sleeping tablets. Your GP can tell you how to access it, including NHS-approved digital programmes.
Sleep, weight and appetite
There is a strong link between poor sleep and weight gain. When we are short of sleep, the hormones that control hunger shift: we feel hungrier, we feel less full after eating and we crave high-sugar, high-fat foods. We also have less energy to exercise.
That is why sleep is part of every weight management plan I write. If you are trying to lose weight, protecting 7–9 hours of sleep can be as important as what is on your plate. My healthy recipes and nutrition guide are a good place to start, and you can find out more about Wellbeing Body consultations.
Sleep and your skin
“Beauty sleep” is more than a saying. Overnight, your skin’s repair processes are at their most active. After poor sleep, people tend to look more tired, with dull skin and more noticeable dark circles and under-eye puffiness.
- Remove make-up and cleanse every night.
- Apply your night-time moisturiser or treatment before bed.
- Sleep on your back if you can, or use a silk or satin pillowcase to reduce creasing.
- Wear daily SPF in the morning – sun damage is the biggest single cause of skin ageing.
Want a personalised plan for your skin? Find out about Wellbeing Skin.
Sleep, perimenopause and menopause
Many women notice their sleep changes in their 40s and 50s. Falling hormone levels during perimenopause and menopause can cause night sweats and hot flushes, more frequent waking, low mood and anxiety, and needing the toilet in the night.
- Keep the bedroom cool and use layers of bedding you can easily throw off.
- Choose breathable cotton or bamboo nightwear.
- Cut down on alcohol, caffeine and spicy food, which can trigger flushes.
- Keep a simple diary of your symptoms to take to your appointment.
There are effective treatments for menopause symptoms, so if they are affecting your sleep or your quality of life, please speak to your GP.
Stress, anxiety and the mind
Stress and sleep feed each other. Stress makes it harder to switch off at night, and poor sleep makes us more reactive to stress the next day. Breaking the cycle usually means working on both.
- Move your body. Even a brisk 20-minute walk lowers stress and lifts mood.
- Get outside. Time in green spaces and by the sea – something we are lucky to have plenty of in Dorset and Hampshire – is good for mental wellbeing.
- Stay connected. Talking to friends and family is protective.
- Try a simple breathing or mindfulness practice for five minutes a day.
- Limit news and social media, especially in the evening.
- Be kind to yourself. Set realistic goals and notice what you have achieved.
The NHS Every Mind Matters website has free tools and a personalised “Mind Plan”.
If you are struggling, please talk to someone. You can speak to your GP, refer yourself to NHS Talking Therapies, or call Samaritans free at any time on 116 123. In an emergency call 999.
When to see your GP
See your GP if:
- you have had trouble sleeping for three months or more and it is affecting your daily life
- you snore loudly, someone has noticed you stop breathing or gasp during sleep, or you are very sleepy during the day – these can be signs of sleep apnoea
- you have restless, uncomfortable legs in the evening or at night
- you feel low, anxious or hopeless most days
- night sweats, hot flushes or other symptoms are keeping you awake
Frequently asked questions
How many hours of sleep is enough?
Most adults need 7–9 hours a night. If you wake refreshed and stay alert through the day without relying on caffeine, you are probably getting enough.
Is it bad to wake up in the night?
No – brief waking between sleep cycles is normal, and most of the time we don’t remember it. It only becomes a problem if you regularly struggle to get back to sleep.
Do sleeping tablets help?
Sleeping tablets are only recommended for short periods in specific situations, as they can cause side effects and dependence. CBT for insomnia is the recommended long-term treatment.
Does what I eat affect my sleep?
Yes. Late caffeine, alcohol, and large or spicy meals close to bedtime can all disrupt sleep. A balanced diet with regular meals helps – see my healthy recipes.
What is the best time to go to bed?
There is no single best time. What matters most is a consistent routine: going to bed and, especially, getting up at roughly the same time every day.
Can poor sleep cause weight gain?
It can contribute. Short sleep changes the hormones that control hunger and fullness, so you are more likely to feel hungry and crave high-calorie food.
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Diet & Nutrition · Fitness · Recipes
The Wellbeing Medic is a doctor-led home-visit service for adults across Dorset and Hampshire, including Wareham, Poole, Bournemouth, Christchurch, Wimborne, Ringwood and the New Forest. This page is general health information and is not a substitute for advice from your own doctor.
Dr Charlotte Norton MBBS BSc (Hons) · GMC no. 7139552. Treatments are for adults aged 18 and over. Prescription treatments are only provided after a face-to-face consultation, and only where clinically appropriate. Individual results vary.
