Whether you’d consider yourself a sleep prodigy or night-time novice, we know catching Zzzs isn’t always easy. Try our handy Sleep Health Calculator, with 12 simple questions to measure your bedtime choices and sleep quality. We’ll share expert advice based on your results to help you drift off to the land of nod.
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Congratulations, you sleep guru! Looks like you’ve mastered the art of slumber and won’t be needing our help. But if keeping up the perfection is important to you (as it should be), read on for some additional advice from our sleep experts!
Turns out you sleep pretty well, but it could be better. Consider making small changes to your daily routine to catch those extra Zzzs. Read on for some simple solutions from our sleep experts.
Yikes! Your sleep health is significantly suffering and you’re probably feeling it. Whether this low score is due to stress, caffeine, technology or your bed, read on for our simple solutions from our sleep experts to help you get a much needed good night’s sleep!
What to work on
How long it takes you to fall asleep matters more than you’d think. Too quick, and you might be sleep deprived. Too long, and your body’s telling you it’s not ready to sleep. Here’s what our Sleep Expert Sammy Margo recommends:
“Ideally, it should take around 10–20 minutes to fall asleep. This timeframe reflects a healthy balance as you’re sleepy enough to drift off but still alert enough to transition naturally into rest. It’s a sign that your body and brain are winding down at a healthy pace, not crashing from exhaustion!”
Sammy Margo, Dreams Sleep Expert
Take an average across a couple of nights and see how your sleep latency compares. If you’re passing out the second your head hits the pillow, you might think you’re nailing it. But not so, says our Sleep Expert Sammy Margo:
“If you’re consistently falling asleep the moment you get into bed, it could mean your body is worn out. It’s often a sign of sleep deprivation as your body is trying to catch up as fast as possible.”
Sammy Margo, Dreams Sleep Expert
If that sounds familiar, addressing your sleep quality and duration is the next logical step – are you sleeping well enough and for long enough? If you’re on the flip side and staying awake for hours, check out our tried and tested techniques for falling asleep fast.
We know you’ll have heard it before, but good advice is worth repeating. The Sleep Health Foundation recommends getting between 7 and 9 hours of sleep a night if you’re an adult. That increases to 8-10 hours for teenagers and around 9-11 hours for children. Here’s what our Sleep Expert Sammy Margo advises:
“Most adults need between 7 to 9 hours of sleep per night to function at their best. The exact number can vary depending on the individual, but the goal is to wake up feeling refreshed and alert.”
Sammy Margo, Dreams Sleep Expert
Unfortunately, many adults fall short. Our 2026 Sleep Survey found that Brits get on average only 6.4 hours of sleep per night, dropping to 6.3 for men.
There are a small percentage of adults known as ‘short sleepers’. This mystical bunch can survive on 6 hours of sleep or less and do not feel the effects of sleep deprivation (lucky them!). This group is definitely in the minority, however, and too little sleep comes with some alarming side effects, such as obesity, heart disease and diabetes, not to mention a drowsy day at work.
“Consistently getting the right amount of sleep is crucial for your overall health, so try to make it a priority each night.”
Sammy Margo, Dreams Sleep Expert
Even though it’s difficult to set aside extra time for snoozing, especially with a busy schedule, sleeping for 8 hours per night can make a big difference to your health and well-being.
Roll over. It’s 3 am. Groan. Sound familiar? Waking up in the night is a sign that your sleep might be suffering, so it’s worth paying attention to. How often you wake gives an idea of your sleep quality, which is just as important as sleep quantity (in other words, how many hours you sleep).
If you’re up a lot during the night, you’re not alone. Our 2026 Sleep Survey found that Brits experience disturbed, broken, or poor sleep about half the time – an average of 3.40 nights each week. The most common reasons given for sleep disruption were racing thoughts (37%), stress (28%) and being too hot (24%). Thankfully, most of these things can be managed by a few lifestyle changes, such as a cooling mattress and bedding and a relaxing wind-down routine.
Here’s a little more advice on how to get back to sleep quickly if you find yourself awake in the early hours. If you need mental health support for racing thoughts or stress, we also have advice from our charity partner, Mind.
How many times did you hit snooze this morning? Don’t worry, we won’t tell. But if you’re often sleeping through your alarm, it could be a sign that you’re not feeling refreshed come morning.
It’s normal for your body to take a few minutes to wake up. We can’t all bounce out of bed first thing! But if you’re consistently feeling groggy when you wake and throughout the day, that might need further investigation. One possible cause is that you’re waking up during deep sleep, a crucial stage of your sleep cycle where you’re harder to rouse. Waking up at the end of a cycle instead, during light NREM sleep, is much easier on your body and doesn’t cause that pesky grogginess.
To make sure your alarm never catches you out, our handy Sleep Cycle Calculator can work out the perfect bedtime and wake time for you, optimising your natural sleep cycles and helping you feel refreshed.
Have you heard of the 7:1 sleep rule? Now you have. Let’s break it down: the ‘7’ stands for seven hours of sleep per night. The ‘1’ stands for falling asleep within a one-hour window of your usual bedtime. Aim to hit both targets at least five nights a week. And that’s all there is to it.
The simple principle is that consistency is key. And this all comes from a major study from Vitality and The London School of Economics and Political Science (LSE), which tracked over 47 million nights of sleep.
What they found is that regular bedtime matters just as much as how many hours you sleep. Consistency of sleep onset was a strong predictor of health outcomes, meaning it can make a real difference to how you feel and stay healthy. Here’s what our Sleep Expert Sammy Margo says:
“Try to go to bed and get up at the same time every day, including weekends. Consistency helps regulate your body’s internal clock.”
Sammy Margo, Dreams Sleep Expert
And if you feel like you need to catch up after a late night or poor sleep, Sammy’s got an answer for that too: “I’d always recommend going to bed earlier rather than sleeping in later to make up for lost time – this is the best way to pay off ‘sleep debt’!”
Hands up if you’ve already drunk too much coffee today. For many of us, caffeine’s an essential part of the day, but it’s a real sleep disruptor – and not just a late-night brew, either. Our Sleep Expert Sammy Margo explains further:
“It’s no secret that stimulants like caffeine and nicotine can keep your brain buzzing for hours, ultimately disrupting your sleep quality. However, research indicates that even consuming coffee up to six hours before bedtime can still make it challenging to fall asleep.”
Sammy Margo, Dreams Sleep Expert
It’s recommended to avoid all caffeinated products, whether that be coffee, tea, or caffeinated soft drinks for at least five hours before you hit the hay. That’s because caffeine has a half-life of five hours, which means it can stay in your system long after you’ve consumed it. If you plan to go to bed at around 11pm, have your last brew before 5pm and say no to a post-dinner coffee.
For the coffee-mad amongst us, here’s a little more info on caffeine before bed (including the power of the nappuccino).
Hear us out on this one – yes, alcohol makes you feel sleepy. Yes, that can mean that an evening tipple helps you fall asleep quicker. However, studies show that even a couple of drinks increase your chances of waking up during the night. Our Sleep Expert Sammy Margo explains:
“Much like caffeine, alcohol has been proven to affect sleeping patterns and the quality of sleep. Although at first alcohol may make you feel sleepy, it has been shown to cause a disruptive night’s sleep, making people feel tired and sluggish throughout the next day, which prevents you from getting into a deeper stage of sleep.”
Sammy Margo, Dreams Sleep Expert
This is because alcohol reduces REM sleep, which is the stage of sleep involved with deep dreaming. These disruptions in REM sleep can often result in daytime drowsiness. This, combined with a hangover, isn’t going to lead to much productivity.
It takes roughly an hour for a unit of alcohol to be processed through your body – that’s half pint of beer and just less than a small glass of wine. So, if you are going to be drinking, try and have your last tipple during dinner and no later.
Replace your usual night cap with a herbal tea for a natural sedative. For our top recommendations, check out our guide to the best bedtime drinks.
We’ll just say it: there are too many screens around these days. Between watching TV, scrolling social media and YouTube, it’s no wonder most of us are using screens before bed (or even in bed – gasp!)
Our Sleep Expert Sammy Margo recommends at least an hour screen-free before bed for better sleep:
“Reduce exposure to screens (phones, tablets, computers, TVs) in the hour before bedtime, as the blue light emitted can suppress the production of melatonin, a hormone that regulates sleep.”
Sammy Margo, Dreams Sleep Expert
Instead of reaching for your phone, why not try reading, writing, meditating, or picking up a puzzle like a crossword. If you think you still might be tempted by a late-night doomscroll, why not go one step further and keep technology out of the room while you’re in bed? Your sleep will thank you for it, and TikTok will still be there in the morning.
We know how it goes. You trudge through the door, exhausted, and the sofa calls you before you can make it to the kitchen. Cue the doomscrolling, and before you know it, it’s 8pm and you haven’t had dinner yet.
However, having a late dinner could actually be the cause of your sleep problems. Studies have shown that eating certain foods before bed can negatively impact your sleep quality and even increase the chances of heart burn, as our Sleep Expert Sammy Margo advises:
“Steer clear of heavy meals before bed! To avoid overheating as you’re trying to get to sleep, try eating earlier in the evening, or a lighter meal.”
Sammy Margo, Dreams Sleep Expert
If, however, you’re still feeling peckish before bed, Sammy has some tried and tested recommendations:
“Certain types of cheese that contain naturally low fat like cottage cheese, mozzarella or feta can contain high levels of the amino acid tryptophan, which aids sleep. But you should avoid high-fat foods late at night, as the fat can disrupt your rest. Chocolate and banana also both contain amino acid tryptophan, so you could give them a try too.”
Sammy Margo, Dreams Sleep Expert
Check out our round up of the best midnight snacks that won’t give you indigestion.
Stress and sleep can lock you into a vicious cycle: chronic stress results in less sleep, which in turn releases more stress hormones. It’s easy to see why so many people struggle to find a balance. Our Sleep Expert Sammy Margo explains in more detail:
“Stress plays a key role in disturbing sleep, due to the clash between cortisol and melatonin. Melatonin induces, maintains and regulates your internal body clock while cortisol, known as “the stress hormone”, promotes wakefulness and alertness.”
Sammy Margo, Dreams Sleep Expert
As much as we’d like to avoid it, feeling stressed at some point is inevitable. While we can’t get rid of stress completely, there are some measures you can take to ease it. Here’s what Sammy Margo suggests:
“Practice stress-reducing techniques such as mindfulness, yoga, or journaling to calm your mind before sleep.”
Sammy Margo, Dreams Sleep Expert
For more advice, read our complete guide to reducing anxiety for better sleep.
“It’s not a quick fix, but your choice of mattress has a huge influence on your quality of sleep and it’s important it’s the right one for you and your sleeping position.”
Sammy Margo, Dreams Sleep Expert
An old mattress could be the culprit if you’re suffering from sleepless nights. Over time, mattresses gradually lose their support, which often leads to soreness, aches and back pain. Not the ideal recipe for a great night’s sleep!
Not only this, but an old mattress is an ideal breeding ground for bacteria, mould, bed bugs otherwise known as Cimex Lectularius and dust mites. For example, up to a 10 million dust mites can gather in an old mattress to feed on dead skin cells.
To avoid this terrifying fate, we recommend replacing your mattress every 8 years. This can help you keep good mattress hygiene and avoid the structure sagging and dipping, so your pressure points can remain consistently supported and you can get a good night’s sleep.
“If you’re in the market for a new mattress, I recommend using Dreams’ state-of-the-art Sleepmatch® service. It maps your body and recommends the mattress that suits you perfectly in just three minutes.”
Sammy Margo, Dreams Sleep Expert
Don’t forget to turn and rotate your mattress throughout its lifespan to regularly air it out to maintain its comfort and hygiene for those 8 important years.
The state of your sheets and sleep environment can also play a huge role in your sleep quality. Not changing your bedding regularly enough can contribute to health problems such as allergies or asthma.
Sorry to the squeamish among us… but because of the dead skin cells you shed every night, sleeping in unwashed sheets can attract dust mites that feed off the cells. For asthma sufferers, this can cause infections or worsened breathing.
And it gets worse… according to our 2026 Sleep Survey, almost 1 in 5 of us wash our sheets once a month or less! Our Sleep Expert Sammy Margo recommends much better bedtime hygiene, particularly if you share your bed with a pet:
“You should try and wash your bedsheets at least twice a week if your pets sleep on them.”
Sammy Margo, Dreams Sleep Expert
Your bed sheets are just one part of the equation – don’t forget about your bedding. If your duvet or pillows are over 2 years old, it’s time for an upgrade. Thank us later.
Your 12 answers each earn points, and those points add up to a score out of 100. Four questions cover your sleep itself, six cover the habits around it, from caffeine and alcohol timing to screens, meals, and stress, and two cover your bed. The report above then picks out the areas worth working on.
A quick bit of honesty. The calculator only knows what you tell it, so your score is a nudge in the right direction. It is a self-assessment too, and not a medical test, so it cannot spot things like sleep apnoea or restless legs.
Sleep is when your body repairs and your brain files the day. The NHS recommends that most healthy adults get around 7 to 9 hours of sleep a night and links getting enough sleep to mood, energy, and immune function. Fall short regularly, and it shows up in your concentration, your patience, and your appetite long before you think of it as a sleep problem. There is more in our guide to the effects of sleep deprivation.
“Sleep is our foundation, and when you get it right, everything else improves too, including your mood, your focus, how you show up in your relationships and your overall resilience. Without good quality sleep you may see a decrease in reaction time, concentration, and focus.”
Sammy Margo, Dreams Sleep Expert
“Sleep hygiene is the general term given to your routines, habits and surroundings that determine how well you sleep.”
Sammy Margo, Dreams Sleep Expert
Sleep hygiene is a clinical-sounding name for something fairly ordinary. It is the habits you bring to bed and the room you bring them to. Most of us have at least one worth a look:
The morning is where it shows up. Waking groggy most days, even after a respectable stretch in bed, tends to mean the habits need attention before the hours do. You do not have to fix all of it at once. Pick the one that costs you the least to change, and for most people, that is a steadier bedtime, so our guide to creating the perfect bedtime routine is a good place to start.
When to speak to your GP
Everyone has a bad week. A run of rough nights after a stressful patch usually settles down on its own once life does. If it does not, that is worth a conversation. The NHS advises speaking to your GP practice when poor sleep is affecting your daily life, when you have been struggling for more than a month, or when better sleep habits have not made a difference. Keeping a rough note of your bedtimes and wake times for a fortnight gives them something useful to go on.
Our 2026 Sleep Survey of 2,000 UK adults found we spend an average of 7 hours 11 minutes in bed but only 6 hours 22 minutes asleep, which is roughly 49 minutes a night lying awake. Broken nights average 3.4 a week, most often down to racing thoughts (37%), stress (28%), and being too hot (24%). The average UK mattress has been slept on for 6.4 years.
If waking up groggy was one of your weaker answers, that can be timing as much as hours. Our Sleep Cycle Calculator works backward from your alarm to the nearest full 90-minute sleep cycle, so you are less likely to be hauled out of deep sleep.
Change a thing or two, then come back and retake this quiz in a month. It is the quickest way to see what actually worked for you.
