If you’re struggling to sleep or wondering “how many hours of sleep do I need?” — you’re not alone. Sleep problems are one of the most common health concerns in the UK, particularly as we get older.

At NowToBed, with decades of experience in the sleep industry, we regularly help customers understand how sleep changes — and what practical steps can improve sleep quality.


How Many Hours of Sleep Do Adults Need?

The NHS recommends 7 to 9 hours of sleep per night for most adults.

However, this is only a general guideline. The ideal amount of sleep varies depending on:

  • Age

  • Lifestyle

  • Health

  • Stress levels

  • Activity levels

Some people function well on six hours of quality sleep, while others need closer to nine. What matters most is whether you wake up feeling rested and alert.


Why Does Sleep Get Worse With Age?

Many adults over 55 report poorer sleep quality. This is largely because:

  • The brain stem, which regulates sleep, becomes less efficient over time

  • Deep sleep stages become shorter

  • We wake more easily during the night

This means it can take longer to fall asleep and harder to stay asleep — even if you spend the same amount of time in bed.


What Happens During Sleep?

Sleep runs in approximately 90-minute cycles, moving between:

REM Sleep (Rapid Eye Movement)

  • Supports memory and learning

  • Where dreaming occurs

Non-REM Sleep

  • Includes deep sleep

  • Allows the body to physically repair and recover

If these cycles are disrupted, sleep feels lighter and less refreshing.


What Affects Sleep Quality?

Several common habits can interfere with deep sleep, especially in the two hours before bed:

  • Alcohol

  • Caffeine

  • Nicotine

  • Blue light from phones and TVs

  • Heavy meals

  • Intense exercise or hot showers

Reducing these can significantly improve sleep quality.


How to Improve Sleep Naturally

If you’re asking “how can I sleep better at night?”, start with these evidence-based steps:

  • Get natural daylight early in the day

  • Spend time outdoors

  • Stay physically active

  • Keep your brain engaged (reading, puzzles, hobbies)

  • Maintain a consistent bedtime routine

Sleep begins long before your head hits the pillow.


Does Your Mattress Affect Sleep?

Yes — and this is often overlooked.

An old or unsupportive mattress can cause:

  • Back pain

  • Hip or shoulder pressure

  • Restlessness

  • Night-time waking

Research consistently shows that replacing an ageing mattress can improve sleep comfort and reduce aches and pains.

With extensive experience in beds and mattresses, NowToBed understands how proper spinal support, mattress type, and firmness level affect sleep quality.

If you wake feeling stiff, unrested, or uncomfortable, your mattress could be part of the problem.


Final Thoughts: Quality Over Quantity

While 7–9 hours is the recommended guideline, quality sleep matters more than simply counting hours.

If you’re experiencing ongoing sleep problems, small lifestyle adjustments combined with the right sleep environment can make a noticeable difference.

For expert advice on choosing the right mattress or bed for better sleep, the team at NowToBed is here to help.