How to Sleep Better: Practical Sleep Tips and When Insomnia Needs a Doctor
Struggling to sleep? Learn how to sleep better with proven tips, what causes insomnia, why sleeping pills aren't a lasting fix, and when to see a doctor.
Medically reviewed by Dr. Atiqur Rahman Shuva, MBBS · Reviewed on 2 November 2026
Lying awake at 2 am, scrolling your phone, worrying about tomorrow. Waking at 4 am and not being able to fall asleep again. Feeling exhausted all day. Sleep problems are extremely common — among students facing exams, shift workers in garment factories, new parents, older adults, and anyone under stress.
The NHS says insomnia usually gets better by changing your sleeping habits. This guide explains how much sleep you need, what gets in the way, and simple steps that genuinely help — plus when to see a doctor.
How Much Sleep Do You Need?
The NHS says everyone is different, but on average:
- Adults: 7 to 9 hours
- Children: 9 to 13 hours
- Toddlers and babies: 12 to 17 hours
If you're constantly tired during the day, you're probably not getting enough sleep.
Do You Have Insomnia?
The NHS says you have insomnia if you regularly:
- Find it hard to fall asleep
- Wake up several times during the night
- Lie awake at night
- Wake up early and can't get back to sleep
- Still feel tired after waking up
- Find it hard to nap even though you're tired
- Feel tired and irritable during the day
- Find it difficult to concentrate because you're tired
Insomnia lasting less than 3 months is short-term; 3 months or longer is long-term (NHS).
What Causes Poor Sleep?
Most common causes (NHS)
- Stress, anxiety or depression
- Noise
- A room that's too hot or too cold
- Uncomfortable beds
- Alcohol, caffeine or nicotine
- Shift work
- Jet lag
- Illegal drugs
Health conditions that can affect sleep (NHS)
- Long-term pain
- Snoring or interrupted breathing during sleep (sleep apnoea)
- Restless legs syndrome
- Overactive thyroid
- Menopause
- Mental health conditions
- Many medicines
Everyday sleep-stealers in Bangladesh
- Late-night phone use — social media, videos, games
- Tea or coffee in the evening, including late cha with friends
- Late, heavy dinners
- Heat and power cuts in summer
- Noise from traffic, construction, neighbours
- Shared rooms and crowded homes
- Night shifts and irregular work hours
- Exam stress and money worries
- Paan with jorda or cigarettes (nicotine)
How to Sleep Better: Habits That Help
The NHS recommends:
Do
- Only go to bed when you're sleepy
- Wake up and get out of bed at the same time every day — including weekends
- Relax for at least 1 hour before bed — for example, take a bath or read a book
- Make sure your bedroom is dark and quiet — use curtains, an eye mask or ear plugs if needed
- Exercise regularly during the day
- Make sure your mattress, pillows and covers are comfortable
Don't
- Don't smoke or drink alcohol, tea or coffee at least 6 hours before bed
- Don't eat a big meal late at night
- Don't exercise within 4 hours of bed
- Don't watch TV or use phones right before bed — the NHS says blue light makes you more awake
- Don't nap during the day
- Don't drive when you feel sleepy
- Don't sleep in after a bad night — stick to your regular sleeping hours
Putting It Into Practice
A sample evening routine
- 6 pm: last cup of tea
- 8:30 pm: light dinner
- 10 pm: phone on charge outside the bedroom or on "do not disturb"; dim lights
- 10–11 pm: wash, pray, read, light stretching or quiet talk
- 11 pm: bed — only when sleepy
- 7 am: get up at the same time, open curtains to daylight
If you can't fall asleep
Many people find it helps to get up after about 20 minutes of lying awake, sit somewhere quiet in dim light, and return to bed when sleepy — rather than lying in bed worrying.
For hot nights
- Use a fan, light cotton sheets and loose clothing
- Shower with lukewarm water before bed
- Keep curtains closed during the day to keep rooms cooler
For shift workers
- Keep the same sleep schedule on work days where possible
- Use blackout curtains or an eye mask for daytime sleep
- Ask family to keep noise down during your sleep hours
Example
Tania, 29, a bank officer in Dhaka, sleeps only 5 hours a night. She drinks coffee at 8 pm, scrolls her phone in bed until 1 am, then sleeps late on Fridays to "catch up". After moving her last coffee to 4 pm, putting her phone away an hour before bed, and getting up at the same time every day, she falls asleep faster within three weeks.
What About Sleeping Pills?
The NHS says pharmacy sleeping aids (some with antihistamines or herbal ingredients like valerian):
- Can't cure insomnia
- May help for 1 to 2 weeks and should not be taken longer
- Can cause side effects, such as daytime drowsiness that makes driving unsafe
- Check with your doctor before taking anything for sleep
In Bangladesh, prescription sedatives are sometimes taken without a doctor's advice. These can be habit-forming and risky, especially for older adults (falls) and with other medicines. Don't take sleeping tablets that weren't prescribed for you. Under BM&DC telemedicine guidelines, psychotropic medicines can't be prescribed through online consultations.
When to See a Doctor
The NHS advises seeing a doctor if:
- Changing your sleep habits hasn't helped
- You've had trouble sleeping for months
- Insomnia is affecting your daily life so that it's hard to cope
Also see a doctor if:
- You snore loudly, stop breathing or gasp during sleep, or feel very sleepy during the day — possible sleep apnoea
- You have low mood, anxiety or worry that keeps you awake
- Pain, frequent urination at night, or breathlessness disturbs your sleep
The NHS says a doctor will try to find what's causing your insomnia, and may suggest therapy such as cognitive behavioural therapy for insomnia (CBT-I).
Get urgent help if
You have thoughts of harming yourself — contact emergency services (999) or go to the nearest hospital.
Related reading: If worry keeps you awake, read about anxiety symptoms. An underactive thyroid can affect energy and sleep — see hypothyroidism symptoms. Pain disturbing your sleep? See lower back pain relief.
Frequently Asked Questions
How can I fall asleep faster?
Keep a fixed wake-up time, avoid caffeine for 6 hours before bed, stop screens before bed, and keep your room dark, quiet and comfortable.
How many hours of sleep do adults need?
The NHS says adults need 7 to 9 hours on average.
Is it OK to nap during the day?
The NHS advises against daytime naps if you have insomnia.
Can I take sleeping pills every night?
No. The NHS says pharmacy sleeping aids should not be used for more than 1–2 weeks. Ask your doctor.
Does using my phone at night affect sleep?
Yes. The NHS says blue light from devices makes you more awake.
Why do I wake up at 3 or 4 am?
Stress, anxiety, alcohol, caffeine, needing the toilet, or health conditions can all cause early waking. See a doctor if it continues.
Talk to a Doctor About Sleep Problems on ShifaMate
If poor sleep is affecting your life, you can consult a verified doctor through ShifaMate. Describe your sleep pattern, caffeine and screen habits, stress, snoring and any medicines. The doctor can look for causes and suggest a plan. You can also browse ShifaMate doctors.
References
This article is for general information and does not replace advice from a qualified doctor.
Sources
Last updated: 3 November 2026
This article is general health information, not medical advice for any individual. For your own situation, consult a registered doctor. In an emergency, go to the nearest hospital without delay.
