Sleep and Your Health: How Much Adults Need and Habits That Help

Most of us know that sleep matters. Fewer of us stop to think about how much we actually need. This guide covers the hours Australian adults are advised to get and a few everyday habits drawn from national sources. It is general information only.

The advice here comes from the Australian Government and Healthdirect Australia. Neither source promises a quick fix. They describe what most adults need and the habits that sit around a good night. Your own situation may differ.

How much sleep do adults need?

Australia’s 24 hour movement guidelines cover sleep alongside physical activity and sitting time. For adults aged 18 to 64 they recommend 7 to 9 hours of good quality sleep. They add that bed and wake up times should be consistent. For older adults the range is 7 to 8 hours.

Healthdirect gives the same range for adults. It says most adults need about 7 to 9 hours each night to feel refreshed and to function at their best the next day. The Sleep Health Foundation puts it a little lower, at about 7 to 8 hours for most adults. The sources sit close together, so your own need will land somewhere in that spread. The guidelines also specify good quality sleep and not just a number of hours.

Keeping a regular pattern

Consistent bed and wake up times are part of the national recommendation. Healthdirect describes it as going to bed and waking up at around the same time each day. The Sleep Health Foundation lists a regular sleep pattern as the first of its ten tips. Healthdirect also suggests limiting your time in bed to no more than 8 hours. If it takes you a long time to fall asleep, it says to try going to bed later.

A long wide awake spell in bed gets its own advice. Healthdirect says not to stay in bed if you are wide awake. Its suggestion is to get up and do something calming, such as reading, while avoiding screens. It also says that checking the time can heighten anxiety about not sleeping, and that taking the clock out of the bedroom is worth considering if possible.

The bedroom and the hour before bed

Healthdirect describes a buffer zone before bedtime. This is a period when you are not trying to solve problems or plan the next day. It suggests finding a relaxation technique that works for you and keeping computers and phones out of that time. Your mind needs to link bed with sleeping and not with screens.

A big life event can make winding down harder. Our post on managing mental health during the home loan process looks at one common source of pressure. Whatever the cause, the buffer zone is meant as time without problem solving.

The bedroom itself gets attention too. Healthdirect says the room should be the right temperature, quiet and dark, with comfortable bedding. It also suggests keeping known stressors out of the room, such as work tools or laptops. The Sleep Health Foundation agrees that a comfortable bedroom matters and that the bed is for sleeping and not entertainment.

Alcohol, caffeine and naps

What you consume in the evening is covered as well. Healthdirect suggests avoiding alcohol for at least 4 hours before bed. For tea, coffee and caffeinated soft drinks it suggests at least 3 to 7 hours. For cigarettes it suggests at least 2 hours. The Sleep Health Foundation also lists alcohol, caffeine and cigarettes as things to avoid.

Drinking can be a wider concern as well. If it is a worry for you or someone close to you, our article on how to notice a functioning alcoholic gives general information on the signs. It is general reading only.

Daytime sleep can work against a good night. Healthdirect says sleeping during the day can make it more difficult to fall asleep at night. If you really need a nap, it suggests keeping it to 20 minutes and being awake for at least 4 hours before going back to bed. The Sleep Health Foundation also lists avoiding daytime naps among its tips.

Sleep and the rest of your day

The national guidelines treat sleep, movement and sitting as parts of one 24 hour day. Alongside the sleep range, they recommend moderate to vigorous physical activity for 30 minutes or more on most days. They also ask adults to limit sedentary time and to break up long periods of it as often as possible. That gives a picture of a whole day and not just a night.

Digestive comfort and emotional wellbeing are other parts of that picture. Our post asking what is causing your IBS looks at one digestive condition, and our piece on how bullying can affect mental health covers the emotional side. These are general reading only. A health professional can advise on your own situation.

Sleeping pills and getting help

Both Healthdirect and the Sleep Health Foundation are cautious about sleeping pills. Healthdirect says they do not usually address the causes of poor sleep. The Sleep Health Foundation advises avoiding them except in exceptional circumstances.

Healthdirect says to see your doctor if you regularly wake up not feeling refreshed, usually feel restless in bed or have trouble getting to sleep. The same applies if being tired is affecting your mood. If you think you might have a sleep disorder, such as insomnia or sleep apnoea, it says to seek advice from your doctor. The Sleep Health Foundation lists professional help as its last tip, noting that some people may need it.

You can read more in the Healthdirect guide to a good night’s sleep and the Australian 24 hour movement guidelines.

Frequently asked questions

How many hours of sleep should an adult get?

The Australian 24 hour movement guidelines recommend 7 to 9 hours of good quality sleep for adults. Older adults are given a range of 7 to 8 hours. The guidelines also ask for consistent bed and wake up times.

Is it bad to nap during the day?

Healthdirect says daytime sleep can make it more difficult to fall asleep at night. If a nap feels necessary, it suggests keeping it to 20 minutes. It also suggests being awake for at least 4 hours before going back to bed.

Should I stay in bed if I cannot fall asleep?

Healthdirect says not to stay in bed if you are wide awake. It suggests getting up and doing something calming, such as reading. It adds that screens are best avoided during that time.

When should I see a doctor about my sleep?

Healthdirect says to see your doctor if you regularly wake unrefreshed or have trouble getting to sleep. It gives the same advice if tiredness is affecting your mood. A doctor can also advise if you think you may have a sleep disorder such as insomnia or sleep apnoea.

This article is general information only and is not medical advice. Please speak with your doctor or another qualified health professional about your own situation.