woman asleep with an eye mask

Your comprehensive guide to sleeping better

Age range Average hours of sleep needed per night
Babies (4-12 months old) 12-16
Toddlers (1-2 years old) 11-14
Children 3-5 years old 10-13
Children 6-12 years old 9-12
Teenagers (13-18 years old) 8-10
Adults 7-9
  1. https://www.nhs.uk/news/lifestyle-and-exercise/sleep-problems-in-the-uk-highlighted/
  2. https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/
  3. https://www.nhs.uk/live-well/sleep-and-tiredness/how-much-sleep-do-kids-need/
  4. https://www.nlg.nhs.uk/content/uploads/2019/06/Sequences-of-sleep.pdf
  5. https://www.onhealth.com/content/1/best_sleeping_positions_sleep
  6. https://www.snorelab.com/sleeping-position-and-snoring/
  7. https://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/sls-20076452?s=1
  8. https://www.medicalnewstoday.com/articles/320870#the-best-sleeping-positions
  9. https://www.health.harvard.edu/pain/say-good-night-to-neck-pain
  10. https://purple.com/best-sleeping-position
  11. https://www.realsimple.com/beauty-fashion/skincare/anti-aging/best-sleep-positions
  12.  https://www.beddrsleep.com/posts/why-side-sleeping-boosts-your-sleep-health#:~:text=Side%2Dsleeping%20has%20long%20been,usually%20quiets%20things%20down%20considerably.
  13. https://bettersleep.org/better-sleep/sleep-positions
  14. https://bettersleep.org/mattress-education/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1119282/
  16. https://pubmed.ncbi.nlm.nih.gov/6764927/
  17. https://pubmed.ncbi.nlm.nih.gov/17145239/
  18. https://www.sciencedirect.com/science/article/pii/B9780124201682000314
  19. https://www.medicalnewstoday.com/articles/322416.php
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760/
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/
  23. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
  24. https://www.mattressadvisor.com/scandinavian-trick-help-sleep-better/
  25. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
  26. https://www.sleephealthjournal.org/article/S2352-7218(18)30173-6/abstract
  27. https://www.health.harvard.edu/mind-and-mood/anxiety-and-stress-weighing-heavily-at-night-a-new-blanket-might-help
  28. https://yougov.co.uk/topics/lifestyle/articles-reports/2011/09/29/does-your-partner-snore
  29. https://pubmed.ncbi.nlm.nih.gov/14655916/
  30. https://pubmed.ncbi.nlm.nih.gov/20056221/
  31. https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
  32. https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
  33. https://www.fht.org.uk/system/files/field/article-files/research_lavender_sleep.pdf
  34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/
  35. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3423069/
  36. http://journals.sagepub.com/doi/full/10.1177/0031512518770326
  37. http://ebm.bmj.com/content/4/6/182
  38. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2869.2008.00732
  39. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
  40. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
  41. https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep
  42. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
  43. https://www.forbes.com/sites/melaniehaiken/2012/06/30/5-surprising-foods-that-help-you-sleep/#74f3d57474d2
Sleep Help

Bhupesh Panchal,
Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.