--- title: "Sleep: what helps" description: "How much sleep you need, practical habits, treatment for insomnia that won’t go away, and breathing signs that need a medical check." url: "https://myruva.co/learn/sleep-basics" language: "en-GB" topic: "Wellbeing" published: "2026-10-18" updated: "2026-10-19" author: "Ruva team" reading_minutes: 4 --- # Sleep: what helps How much sleep you need, practical habits, treatment for insomnia that won’t go away, and breathing signs that need a medical check. *Written and reviewed by the Ruva team · Updated 2026-10-19 · Wellbeing* ## Key points - The NHS says adults need 7 to 9 hours of sleep on average. - Getting up at the same time each day, and a quiet, dark bedroom, can help. - CBT-I is usually the first treatment for long-term insomnia. - Pauses in breathing, gasping during sleep, or tiredness in the day that won’t go away need a medical check. Insomnia can mean lying awake, waking up again and again, or waking too early. It can also leave you tired or unable to concentrate the next day. When you ask for help, it’s worth describing how it affects your day. ## How much sleep you may need The NHS says adults need 7 to 9 hours of sleep on average, though people’s needs vary. The US Office on Women’s Health says most adult women need seven or more hours to feel rested. Their wording differs, and neither tells you how well you sleep. When you talk about sleep, include the time you spend awake as well as when you go to bed. The Office on Women’s Health suggests noting when you go to bed and wake up, any naps and how you feel during the day. If you have periods, it also suggests writing down your cycle alongside your sleep. ## Keep a regular waking time Getting up at the same time each day is a good place to start. NHS advice is to go to bed when you feel sleepy and get up at the same time every day. A dark, quiet bedroom and a comfortable bed can help. Make some time to wind down, perhaps with reading or a bath. NHLBI also recommends a cool room and avoiding TV or other screens around bedtime. Keep caffeine, nicotine and alcohol away from bedtime. Alcohol may help you fall asleep at first, but it can make your sleep lighter and make you more likely to wake in the night. You could pick one small change to try first, such as getting up at the same time, or putting your phone in another room while you wind down. Write down what you tried and what was hard. Bring those notes to an appointment if you need one. You can be honest about what was hard to keep up. ## Periods and menopause can affect nights The Office on Women’s Health reports that many women have trouble getting to sleep or staying asleep in the days before a period. During perimenopause and menopause, hot flushes and night sweats can also disturb sleep. These may play a part, but don’t assume they explain every bad night. Tell your clinician about pain, hot flushes, shift work or medicines, as well as about your sleep. These can all lead to sleep problems. You could describe a pattern simply: “I wake up soaked in sweat,” or “I struggle to sleep after a late shift.” ## When sleep habits are not enough Long-term insomnia can be treated in other ways besides bedtime habits. Cognitive behavioural therapy for insomnia (CBT-I) is usually the first treatment NHLBI recommends. It works on the thoughts and habits that get in the way of sleep. You can have it in person, by phone or online. CBT-I can include ways to worry less about sleep, relaxation, and a set plan for time in bed. Ask about a programme led by a clinician, rather than making up your own plan to cut your time in bed. The NHS says CBT may be offered with a therapist or through an online self-help programme. Check with your doctor before taking anything to help you sleep. Sleep aids from a pharmacy can’t cure insomnia, and some make you drowsy. Prescription sleeping pills can have serious side effects and you can become dependent on them. Ask your pharmacist or doctor what’s suitable. Don’t stop a prescribed sleep medicine without talking to your doctor. ## Ask about breathing as well as sleep Book a GP appointment in the UK, or see your doctor in the US or elsewhere, if changing your habits hasn’t helped or poor sleep makes daily life hard. Also get checked if your breathing stops and starts while you sleep, you gasp or choke, or you’re always very tired during the day. These can be signs of sleep apnoea. A clinician may arrange tests of your breathing overnight, often done at home. If someone has noticed these signs, tell the clinician what they saw. Don’t drive when you feel sleepy. If you have sleep apnoea, treatment may include a CPAP machine. This pumps air through a mask while you sleep to help keep your airways open. The NHS says it can improve sleep and make you less tired. Ask the sleep team what treatment suits you, and tell them if the equipment is uncomfortable or hard to use. ## When to get help - **Book an appointment:** Book a GP appointment (UK) or see your doctor (US or elsewhere) if sleep problems affect how you cope, carry on even after changing your habits, or include pauses in breathing or gasping during sleep. ## Where you live Services and advice differ between countries. - **UK:** The NHS says adults need 7 to 9 hours of sleep on average. A GP can check for insomnia and refer you for tests if sleep apnoea is suspected. - **US:** The Office on Women’s Health says most adult women need seven or more hours. NHLBI recommends CBT-I as the usual first treatment for long-term insomnia. - **Elsewhere:** Elsewhere, contact your usual doctor about sleep problems that won’t go away, or breathing problems during sleep. ## Sources 1. [Insomnia](https://www.nhs.uk/conditions/insomnia/), NHS 2. [Insomnia](https://womenshealth.gov/a-z-topics/insomnia), Office on Women's Health 3. [Insomnia Treatment](https://www.nhlbi.nih.gov/health/insomnia/treatment), National Heart, Lung, and Blood Institute 4. [Sleep apnoea](https://www.nhs.uk/conditions/sleep-apnoea/), NHS --- This guide is general information to help you keep and use your own records. It isn’t medical advice. If you’re worried about a symptom, or something changes suddenly, talk to a doctor, nurse or pharmacist.