Patient guide to sleep

About normal sleep

Adults need an average of between 6 and 9 hours of sleep in every 24 hours. The need for sleep decreases with age. It is normal to wake a few times during the night.

Most people have difficulty sleeping for short periods, for example when worried or busy. In most cases, the sleep difficulties pass. There are also several things you can do yourself to sleep better.

Most people experience periods of difficulty sleeping.

Advice if you find it hard to sleep

Food, drink and exercise

• Avoid coffee and other drinks containing caffeine in the afternoon and evening.
• Avoid alcohol before bed. Alcohol can make it easier to fall asleep but often causes restless, interrupted sleep.
• Avoid large amounts of high-energy, fatty meals in the last 2 hours before bed. This can shorten your sleep. However, do not go to bed hungry either.
• Exercise for about 30 minutes every day, but avoid strenuous exercise in the last 2 hours before bed.

Good sleep habits and surroundings

• Avoid work tasks in the last few hours before bed, including emails.
• Make sure the bedroom is dark, aired and at a comfortable temperature. The ideal room temperature for sleep is 18-21 degrees.
• Avoid noise in the bedroom. Use earplugs if needed.
• Consider having a warm bath or shower before bed.
• Avoid light from screens, for example computers, tablets and televisions, preferably for several hours before bed.
• Read a paper book before going to sleep. Preferably avoid e-books close to bedtime.
• Use the bed only for sleep and possibly sex.

Sleep routine

• Establish a regular routine for going to bed and getting up. Ideally, keep to the same times each day, within about +/- 30 minutes.
• Get up at your usual time even if you did not fall asleep until late.
• Only go to bed when you feel sleepy.
• Avoid sleeping during the day, even if you feel sleepy. The sleepiness usually passes after a while.

Managing worrying thoughts

Try to avoid dwelling on worries in bed. You can try the following:

• Write down your worries several hours before bed. Also write down possible solutions, then put the problems aside.
• Keep a notepad and pencil by the bed. If worries keep you awake, write them down and decide to deal with them the next day.

Advice if you are awake at night

• Do not worry because you wake during the night. It is quite normal and not a catastrophe. A night or two without sleep is harmless, although it can be exhausting.
• Leave the bedroom if you cannot fall asleep. Do something quiet, such as reading a book, listening to an audiobook or listening to music.
• Consider keeping a sleep diary. People often underestimate the number of hours they sleep.

About sleeping medicine

Sleeping medicine should preferably be avoided. It can cause dependence, and long-term use can disrupt sleep. It can also affect reactions and concentration during the day.

In a few special cases, the doctor may still choose to prescribe sleeping medicine. It must always be used for as few nights as possible.

Clinically updated 16 April 2026