Sleep is important for your health.
Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.
Sometimes you may not get as much sleep as you would like. But you’re probably getting enough sleep if you feel rested when you wake up and do not feel sleepy during the day.
Sleep problems are common and usually get better within a few weeks. Try not to worry if your sleep is disturbed for a short while.
Our tips for better sleep can help you sleep better.
Signs of sleep problems
You may not be getting enough sleep if you regularly:
- wake up feeling tired
- have trouble getting up
- feel tired and irritable
- find it hard to concentrate
- rely on caffeine (in coffee or tea) or energy drinks to get through the day
- have trouble coping with stress
Causes of sleep problems
The most common cause of sleep problems is poor sleeping habits. For example, sleeping in on weekends or looking at bright screens in bed.
Sleep problems can also happen because of:
- your sleep environment — light, noise and temperature can affect sleep
- a disrupted routine — shift work, caring for young children or staying up later than usual can change your sleep pattern
- smoking, drinking alcohol or caffeine, or taking stimulant drugs
- eating large meals before bed — this can make it harder to stay asleep
- ageing — older people may sleep less deeply, nap during the day and sleep less at night
- aches and pains — this can make it harder to fall asleep and stay asleep
- health conditions — such as insomnia, sleep apnoea, restless legs syndrome and asthma
- menopause symptoms — hot flushes can make it harder to sleep and low levels of the hormone estrogen can make you pee more at night
- having to pee during the night — this could be after drinking close to bed time or physical things like bladder problems
- some medicines — talk to your GP if your medicines stop you from falling asleep or make you sleepy during the day
Sometimes sleep problems can be part of other difficulties, such as stress, anxiety, or low mood.
Tips for better sleep
Getting into a good sleep pattern may take weeks. You can do it by making small changes at a time.
How to change your sleep habits gradually
It can be hard to change habits. Old routines are familiar and take less effort. Wanting to change is a good start but the change needs to be realistic for a new habit to stick.
Start by making 1 small, manageable change.
For example, you could:
- set an alarm to start winding down and get ready for bed
- write a to-do list for the next day
- go for a brisk walk during the day
- avoid drinking coffee in the afternoon
When you can do the new habit without thinking, add other changes to your sleep routine.
Self-help resources for sleep problems
Headspace app
An app that teaches meditation and mindfulness skills.
Get Headspace from the App Store
Get Headspace from Google Play
Stress Control course
For many people, stress can include or be linked to feelings of anxiety or low mood.
Our 'Stress Control' course can help you learn stress management skills.
When to talk to someone else
If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone.
Organisations that provide mental health supports and services
Text About It
Text About It is a free, 24/7 service, providing everything from a calming chat to immediate support for your mental health and emotional wellbeing.
Free-text HELLO to 50808 for an anonymous chat with a trained volunteer, any time.
Samaritans
Samaritans services are available anytime, for confidential and non-judgemental support.
Freephone Samaritans on 116 123
jo@samaritans.ie
samaritans.ie
Worried about someone else
If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.
Non-urgent advice: Talk to a GP or mental health professional if:
- you are finding it hard to cope
- a sleep problem is having a negative affect on your day-to-day life
- a sleep problem has been going on for a while or getting worse
Ask for an urgent appointment if you are in crisis.
Insomnia means you have an ongoing problem sleeping.