No, 6.5 hours isn’t enough sleep — 4 ways to sleep for longer, starting from tonight

Sleeping enough is vital for staying healthy and alert but the latest research from the UK shows that most people just aren't getting the snooze they need.

One new study from Premier Inn has found that people in the UK are getting an average of around 6.5 hours sleep a night — significantly under the recommended amount — while another survey uncovered that on a work night, the amount of sleep for the average Brit dips even lower.

Here, we're exploring why the experts say that’s not enough sleep, and what you can do to improve your rest if you aren't clocking as many hours as you should be.

Key takeaways

• One UK survey showed that British adults get an average of 6 hours 27 minutes sleep a night
• Another found that on a typical work night, British people get an average of just 6.16 hours sleep
• This is well below the recommended guidelines for the amount of sleep an adult should get each night
• The AASM and Sleep Research Society recommend 7+ hours of sleep a night, while the NHS and The National Sleep Foundation recommend 7-9 hours a night
• If you're not getting the recommended amount of sleep, there are ways to help improve your rest
• These include optimizing your sleep environment, sticking to a consistent sleep schedule, having a nighttime routine and being mindful of the food and drinks you consume

How much sleep are adults getting?

According to two new surveys, British adults are, on average, clocking significantly less snooze than is recommended.

One survey, conducted by hotel chain Premier Inn, found people are getting roughly 6 hours and 27 minutes sleep a night, while research from home brand Hillary's found that on a work night, British adults typically got only 6 hours and 10 minutes sleep — that'll leave you groggy in the office.

And it's not just a UK issue. A national survey in the US, results of which were published earlier in 2026, found that 38% of Americans sleep less than 7 hours a night.

"6.5 hours of sleep is slightly below the evidence-based recommendation for optimal sleep duration," explains Ashley Curtis, PhD Assistant Professor, College of Nursing, University of South Florida and Director of the Cognition, Aging, Sleep, and Health (CASH) Lab. "Research shows that 7-9 hours of sleep is the sweet spot for adults for optimizing the full benefits of sleep."

She notes that age impacts optimal sleep duration, as those over 65 should aim for between "7 and 8 hours of sleep."

This is backed up by the National Sleep Foundation and NHS, which recommend that adults between 18-65 get 7-9 hours of sleep each night, while the American Academy of Sleep Medicine and the Sleep Research Society jointly advise 7+ hours of sleep a night.

In fact, recent research found that among adverse health behaviors, sleeping for less than 7 hours nightly is strongly associated with lower life expectancy across the US, with only smoking ranking more highly.

Curtis points out that it is "critical to note that it is not just about how long you are sleeping, but the quality of that sleep."

Sleep quality refers to how well your body moves through the vital sleep stages, including spending enough time in REM and deep sleep.

"If you are waking up a bunch during the night and not getting enough of that restorative deep, you are probably going to feel groggy the next day," she notes. "Deep restorative sleep benefits our mental functioning, and other areas of functioning such as cardiovascular health."

However, while duration isn't everything, with 22% of survey respondents indicating "stress or anxiety" keeps them up and 32% spending money on caffeine and energy drinks to fight fatigue, it seems sleep quality is also lacking.

4 tips to help you sleep for longer

If you're not getting enough sleep, these simple steps can help improve your rest and most of them can be implemented from tonight!

Optimize your sleep environment 

Getting enough sleep relies on practicing good sleep hygiene, and a key part of this is optimizing your sleep environment.

That might sound like you need to keep your bedroom ultra clean — and that is great, particularly for avoiding allergens that can interfere with sleep — an ideal sleep environment is actually about more than cleanliness.

Good sleep hygiene involves creating a space that's conducive to sleep; having the best mattress for your sleeping style and the best pillow to work alongside it; maintaining an optimum temperature for sleep (65 to 70 F is ideal); and ensuring that your rest isn't disrupted by noise and light.

Curtis recommends blackout curtains in particular, saying that "light is a circadian cue and disrupter. At night, light can delay your natural circadian rhythm and make falling asleep more difficult. Blocking out the light at bedtime will help facilitate going and staying asleep."

She also advises removing disruptive electronics, such as the TV, from your bedroom, and reserving the space for sleep alone.

"You want to associate the bedroom with sleeping," she explains.T"his is based on traditional psychological concepts such as classical conditioning. You want to basically train your mind and body to associate the bed with sleep, not these other potentially stimulating activities like watching TV."

Stick to a consistent sleep schedule

Going to bed and waking up at the same time each day helps to regulate your circadian rhythm, the system responsible for releasing hormones that help us fall and stay asleep.

It's something Tom's Guide Managing Editor of Sleep and Certified Sleep Science Coach Claire Davies swears by, aiming to be in bed at 10 p.m. with lights out so she can hit her ideal sleep time of 10.30pm.

"Sticking to this bedtime anchor as much as I can helps my brain to ‘learn’ when to increase melatonin production (the hormone that regulates your sleep-wake cycle)," she explains.

"Higher levels of melatonin make it easier for me to fall asleep fast, and to sleep through the night because I have sufficient melatonin to override any wakeful cortisol spikes or blood sugar fluctuations that might otherwise cause me to wake up at 3 a.m."

Create a calming nighttime routine

Hannah Shore, Head of Sleep Science at Mattress Online, has explained to us that one of the key reasons you may be struggling to get enough sleep is "that you haven’t got your brain and body ready for sleep before getting into bed."

A calming nighttime routine helps, and Shore suggests getting ready for bed earlier in the evening, so you have your pajamas donned and any teeth brushing and beauty regimen completed well before bedtime.

Curtis also explains that it's important to put your phone down when engaging in your nighttime routine.

"We all scroll on our phones, but it’s important to really unwind before bed and get your body ready for sleep. The mental stimulation from the scrolling and the blue light from your phone can make it more difficult to fall asleep," she says.

Opt for low low level lighting to signal to your body that it's time to produce melatonin during your wind-down and make sure you choose activities that are relaxing for you. For example, meditation.

Perhaps most importantly, when you get to the point in your routine where you start to feel tired, go straight to bed.

Be careful what you consume (especially later in the day!)

If you're struggling to get 7+ hours of sleep a night, it's worth interrogating what you eat and drink during the day.

Caffeine typically has a half-life of 5-6 hours — it takes this long for your body to clear half of the caffeine you've consumed. Since caffeine is a stimulant and it blocks the chemical that makes us feel sleepy (known as adenosine), consuming it too late in the day can impact your rest at night.

In general, experts suggest cutting off your caffeine intake at least 8 hours before bed, but be warned that there are a number of drinks and foods that are surprising sources of caffeine. So it's not just about coffee.

While there are foods that are great for sleep, such as complex carbs, peppers, legumes, eggs, fatty fish and nuts, the likes of sugar and citrus fruits can negatively impact your rest.

Curtis also recommends avoiding heavy meals and alcohol three hours before you go to bed.

"A heavy meal will trigger digestion and can keep you awake," she says, adding that "while alcohol may initially help you fall asleep, it can lead to more awakenings in the later half of the night and less restorative sleep, leaving you feeling very unrefreshed in the morning."

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.