290623 Rough Sleep Advisor (2023)

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If these do not work, please email your application and/or CV to the Resource Center recruitment@levellingup.gov.uk before the submission deadline. Any applications received after the deadline may not be considered.

work summary

The Government has committed to ending rough sleeping during this term of Parliament and fully implementing the Homelessness Reduction Act. This is an exciting time to join a renowned team, offering exceptional individuals the incredible opportunity to collaborate across sectors, help impact the creation and delivery of rough sleep services, and truly make a difference in the lives of thousands of people.

The Rough Sleep Initiative (RSI) just entered its fifth year. Working with local authorities, their partners and stakeholders, we have made great strides in reducing the number of people sleeping rough in England. We are looking for the right people to join the team and lead these partnerships to greater success in 2023/24 and beyond.

We are now recruiting two rough sleep consultants to join our existing team to work with local authorities, their delivery partners and community stakeholders to further develop and implement local strategies to reduce rough sleep. The consultant will also contribute to the development of policy and planning for the Government's priorities to address rough sleeping and homelessness.

As we strive to continually improve our ability to represent the places and communities we support through our work, we especially welcome applications from candidates with rough sleep experiences, from minority backgrounds and other underrepresented groups.

job description

We are looking for candidates who understand the challenges and complexities posed by rough sleep and its impact on affected populations. Successful candidates will work on changing services to reduce levels of rough sleepers and will have experience managing or working in rough sleeper services, as well as working with local authorities to improve service delivery and improve outcomes for rough sleepers and rough sleepers. Risk of poor sleep.

These roles include:

• Working directly with up to 30 local authorities to meet the government's target to end rough sleeping.

· Provide local authorities with support relevant to local conditions and issues.

• Provide guidance and advice to local authorities on the delivery of RSI funding to ensure that the scheme is delivered on time, provides value for money and has a tangible impact on reducing street sleeping

• To provide senior officials and ministers with information and advice on implementing RSI interventions, identifying areas of concern and barriers to reducing rough sleep and useful practices.

• Provide targeted challenges and support to help improve local practice and performance

• Support the development and sharing of effective practice.

• Support implementation of improved data collection and learning from experiences across the country to inform ongoing policy development

• Deliver presentations, workshops and events to disseminate good practice information and advice

• Effective documentation and sharing

As a location-based role, the Rough Sleep Initiative Advisory Team has advisors spread across the country and travel to visit local authorities. As this is a national scheme of work, most consultants are based out of London and we wish to continue to maintain this position. In line with the sector's principles of working smarter, individuals will spend time in the office or working with stakeholders (average 2 days per week or 40% of contracted hours).

Personnel description

1. An expert in the field of homelessness, who understands the factors that contribute to individual homelessness and homelessness, and has a proven track record in developing and delivering services that effectively prevent homelessness and support vulnerable populations off the streets and into safe accommodation.

2. Gain a comprehensive understanding of UK legislation, policy and practice on rough sleeping

3. Strong knowledge and understanding of local government, key partners and stakeholders, their roles and interests, and the operational and political context in which services are provided to homeless and people at risk of homelessness.

4. Excellent communication and interpersonal skills, including the ability to motivate and motivate individuals and groups, and support the development of partnerships around a shared commitment to improve outcomes

5. Strong oral and written communication skills, including the ability to speak at meetings and events

6. Have a good understanding of equality and diversity and the issues surrounding disadvantage and discrimination, and be able to advise and support local authorities to deliver excellent client service to all levels of the community.

7. Significant leadership experience in rough sleep services, including a track record of partnerships to achieve sustained and sustainable improvements in or provision and outcomes for those suffering from rough sleep.

8. Experience working with local authorities, commissioned providers and community stakeholders to improve service delivery and achieve better outcomes for people with poor sleep.

9. Experience working in a political environment, advising and mentoring elected members/boards and senior leadership teams


During the selection process, we will evaluate you based on these behaviors:

technical skills

During the selection process, we will assess you based on these technical skills:

  • Technical questions will be based on the essential skills and criteria outlined in the job description.


  • Learning and development tailored to your role

  • An environment with flexible work options

  • Encourage a culture of inclusion and diversity

  • Acivil service pensionThe average employer contribution is 27%

what you need to know

Details of the selection process

This job is usingSuccess Stories (open in new window), and will evaluate your behaviors, strengths, experience and technical skills.

we are for everyone

At DLUHC, we value diversity and inclusion and actively encourage and welcome applications from all, including those who are underrepresented in our workforce. We promote equal opportunity in all aspects of employment and create a work environment free of discrimination, harassment, bullying and harm.

We strongly encourage applicants to contact the Vacancy Manager to learn more about this position.

we are for everyone

DLUHC wants to bring in a diverse workforce at all levels.

Our application system is designed to remove as much bias as possible from the recruitment system - this means hiring managers don't know your name, details, see your entire application at once (or your CV is under review unless otherwise stated ).

Your answers are randomized and chunked. This means that each evaluator looks at the set of responses to questions, such as all candidates' responses to "Seeing the Big Picture," rather than looking at a candidate's full application. The science behind this is that hiring can suffer from sequencing and fatigue effects, which we want to minimize as much as possible.

Most of our activities use multiple assessors, so each of your answers may be viewed by a different assessor.

When writing your application, keep in mind:

  • Evaluators will not read your answers in order.

  • Don't assume the same evaluator will read all of your answers.

  • If something is talked about in your first answer, make sure you write the second answer as if you didn't write the first (and so on!)

At screening, we will evaluate

Experience (Major Elements) - Please list your relevant senior leadership experience for this position, as stated in the Personnel Description.

Behavior 1 - Change and Improve

Behavior 2 - Communication and Influence

Behavior 3 - Working Together

There is a 250 word limit per question.

If we receive a large number of applications, we may use the main elements listed in the ad for an initial screening. Candidates who pass initial screening may proceed to full screening, or go directly to assessment/interview

Interviews will be of a mixed nature and include the following success profile elements:

Behavioral - change and improve, communicate and influence, working together

Technical - Candidates will prepare a presentation, details of which will be sent at the time of interview invitation.

Intensity - Intensity-based questions will require a natural response from the candidate.

Throughout the event, we will test the following success factors:

Behavioral: change and improve, communicate and influence, working together

Experience: Please list any senior leadership experience you have that is relevant to this position, as specified in the Personnel Specification.

Technical: Pass the presentation during the interview.

Advantage: yes

We do not consider applications for CVs directly to our recruitment email - you must apply for this position via the application link on the civil service vacancies

Please note that an attempted offer of a lower grade may be offered to candidates who do not meet the grade criteria for this event.

Seventh Grade Salary

  • The salary for this role is £49,697 (national).

  • For existing civil servants, the usual non-negotiable policies for rank transfers and promotions will apply.


Civil service transfers on or after October 4, 2018:
Any transfer from another employer to DLUHC means you will no longer be able to get childcare vouchers. This includes transfers between government departments. However, you may be eligible for other government programs, including tax-free child care. determine your eligibilityhttps://www.childcarechoices.gov.uk

For more information on benefits available to DLUHC employees, please see the attached Candidate Packet.

Geographic location:

  • Bristol

  • Leeds

  • Exeter

  • birmingham

  • manchester

  • newcastle upon tyne

  • nottingham

  • warrington

  • Wolverhampton

  • Darlington*

Candidates may have the opportunity to work flexibly according to business needs. If you are successful in the role, we will discuss it with the Vacancy Manager on a case-by-case basis.

*Please note: The Darlington Economic Campus (DEC) is a groundbreaking new inter-government center that will bring together people from across departments and public organizations to play an active role on today's most important economic issues. Work on campus will have a real impact on people in the UK and internationally. There will be plenty of career opportunities and exciting prospects - working on campus means you'll be working at the heart of government, with the benefits and fantastic opportunities offered by the civil service. This role is based on DLUHC, and we will join the campus by:

  • british treasury

  • International Trade Department

  • Department of Business, Energy and Industrial Strategy

  • Office for National Statistics

  • Ministry of Education

For more information on DEC, please view the accompanying DEC Candidate Pack.

As a location-based role, the Rough Sleep Initiative Advisory Team has advisors spread across the country and travel to visit local authorities. As this is a national scheme of work, most consultants are based out of London and we wish to continue to maintain this position. In line with the sector's principles of working smarter, individuals will spend time in the office or working with stakeholders (average 2 days per week or 40% of contracted hours).

Screening and interview dates:

Screening is expected to take place on 06/06/2023, with interview dates to be confirmed. All interviews are currently being conducted remotely via video call.

Keep list:

If we identify more appointable candidates than we currently have available, we will keep the applicant's details on a shortlist for 6 months, after which time further appointments can be made. This may include lower level roles. Candidates placed on the reserve list will be informed of this. Candidates who do not wish to remain on the reserve list should contact recruitment@levellingup.gov.uk to be removed from the reserve list.

Candidate information

Please refer to the attached Candidate Packet for more information.

Before starting your application, it is important to ensure that you are eligible to apply and meet the civil service citizenship requirements. All candidates should read the information on nationality requirements and rules provided in the DLUHC Candidate Packet

Internal Fraud Database

The Internal Fraud Function within the Cabinet Office's Fraud, Errors, Debt and Grants Function handles details of civil servants who have been dismissed for committing internal fraud or who would have been dismissed if they had not resigned. The Cabinet Office receives details from participating government organizations of civil servants who have been fired for internal fraud or who would have been fired if they had not resigned. In this case, the public servant will be prohibited from continuing to hold public service positions for a period of 5 years. The Cabinet Office then processed the data and returned limited datasets to DLUHC as participating government organisations. DLUHC then conducts pre-employment checks to detect attempts by known fraudsters to reapply for public service positions. This not only ensures the policy, but also prevents the recurrence of internal fraud.

For more information, see -Internal Fraud Register

Fixed Term Details

For external candidates - you will be offered an 18-month fixed-term appointment with the possibility of permanent employment.

For existing civil servants - you will have an 18-month loan opportunity. Before applying for the position, if successful, you will need to obtain approval from your higher authority to accept a loan appointment.

For secondments - you will be offered an 18-month secondment. Before applying for the position, and if successful, you will need to seek approval from your employer for a secondment opportunity.

For DLUHC employees - you will keep your existing contract.

Feedback will only be provided if you attend an interview or assessment.


Successful candidates must undergo a criminal record check.

Those using government property must completeBaseline Personnel Safety Standards (opens in new window)examine.

Nationality requirements

This job is widely open to:

  • british nationals

  • Nationals of Commonwealth countries entitled to work in the UK

  • Nationals of the Republic of Ireland

  • Nationals with settled or pre-settled status from the EU, EEA or Switzerland, or who applied for either status by the deadlineEuropean Union Settlement Scheme (EUSS) (opens in new window)

  • Relevant EU, EEA, Swiss or Turkish nationals working in the civil service

  • Relevant EU, EEA, Swiss or Turkish nationals with established civil service work rights

  • Certain family members of relevant EU, EEA, Swiss or Turkish nationals

More information on citizenship requirements (opens in new window)

work for civil servants

thisCivil Service Code (opens in new window)To prescribe standards of conduct expected of civil servants.

As stipulated by the Civil Service Commission, we recruit on merit based on fair and open competitionRecruitment Principles (opens in new window).

The civil service embraces diversity and promotes equal opportunity. Therefore, we run the Disability Confidence Scheme (DCS) for candidates with disabilities who meet minimum selection criteria.

The civil service also offers a transfer interview program for civil servants who are at risk of retrenchment and who meet the minimum requirements for recruiting vacancies.


What happens if you only get 3 hours of sleep for one night? ›

The Dangers of Sleeping Only 3 Hours

One major side effect may be a decrease in cognitive function and proper decision-making. This could lead to accidents, irritability, depression, or memory loss. There could be multiple physical ramifications caused by sleep deprivation as well.

What mattress firmness is best for side sleepers? ›

“Most side sleepers will do best on a medium-firm mattress, as a general guideline, but that will vary based on their height and weight,” Dr. Breus explains. “If you're a 250- to 300-pound person, you're going to look for a different mattress than a 120- to 130-pound person.

Can you live off 4 hours of sleep? ›

Unfortunately, most people cannot have a healthy lifestyle with only four hours of sleep, research suggests. However, personal and anecdotal evidence supporting shorter sleep by using polyphasic sleep suggests otherwise. This means that we cannot say for sure if you can thrive on four hours of sleep.

What happens if I sleep 4 hours a day? ›

For most people, 4 hours of sleep per night isn't enough to wake up feeling rested and mentally alert, no matter how well they sleep. There's a common myth that you can adapt to chronically restricted sleep, but there's no evidence that the body functionally adapts to sleep deprivation.

Is it okay to miss 1 night of sleep? ›

If you skip a night's sleep, your mental function and mood will significantly decline the next day. According to the CDC, being awake for 18 hours causes a similar mental impairment as having a blood alcohol content of 0.05 percent, and being awake for 24 hours is equivalent to 0.10 percent.

What firmness are hotel mattresses? ›

Typically, the mattresses used in hotel rooms are medium-firm. This is because medium-firm mattresses can accommodate all three sleep positions. Back, side, and stomach sleepers will feel supported with proper spine, neck, and hip alignment.

Is plush or firm better for side sleepers? ›

Therefore, the best mattresses for side sleepers are often plush to minimizes discomfort around the shoulders and hips while promoting proper spinal alignment. If you change positions throughout the night, a plush mattress can work in your favor.

Is memory foam OK for side sleepers? ›

Body-contouring memory foam mattresses are an excellent choice for side sleepers, as are hybrid beds, which combine coils and plush comfort layers. Choosing the right level of firmness is crucial too, so narrow your options to soft to medium-firm models that cushion your joints while you're curled up on your side.

How much sleep do you need by age? ›

How Much Sleep Do I Need?
Age GroupRecommended Hours of Sleep Per Day
Newborn0–3 months14–17 hours (National Sleep Foundation)1 No recommendation (American Academy of Sleep Medicine)2
Teen13–18 years8–10 hours per 24 hours2
Adult18–60 years7 or more hours per night3
61–64 years7–9 hours1
5 more rows
Sep 14, 2022

Why do I feel more energized with less sleep? ›

This is because our brain is constantly forming new connections while we are awake. The longer we are awake, the more active our minds become. Scientists believe that this is partly why sleep deprivation has been shown to reduce symptoms of depression.

Why do I always wake up after 5 hours of sleep? ›

Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.

Why do I wake up 3 am every night? ›

If you wake up at 3 a.m. or another time and can't fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia.

How long does Elon Musk sleep? ›

Elon Musk says he's upped his sleep to 6 hours per night—and that his old routine hurt his brain. Elon Musk, CEO of Tesla, speaks with CNBC on May 16th, 2023. Elon Musk says his days of trying to sleep less and work more are over — at least, relatively speaking.

What are signs of sleep deprivation? ›

Lack of sleep impairs performance
  • Reduced alertness.
  • Shortened attention span.
  • Slower than normal reaction time.
  • Poorer judgement.
  • Reduced awareness of the environment and situation.
  • Reduced decision-making skills.
  • Poorer memory.
  • Reduced concentration.

How long can you go without sleep? ›

The longest time a human being has gone without sleep is 11 days and 25 minutes.

How to fall asleep quickly? ›

21 ways to fall asleep naturally
  1. Create a consistent sleeping pattern. Going to bed at different times every night is a common habit for many people. ...
  2. Keep the lights off. ...
  3. Avoid napping during the day. ...
  4. Get some exercise during the day. ...
  5. Avoid using your cell phone. ...
  6. Read a book. ...
  7. Avoid caffeine. ...
  8. Try meditation or mindfulness.
Jul 19, 2022

Is 6 hours a night enough sleep? ›

While some people regularly function on short periods of sleep, research mostly agrees that six hours of sleep is not enough for most adults. Experts recommend that most adults need at least seven hours of sleep every night.

Is laying in bed awake restful? ›

The mental and physical benefits of quiet wakefulness

Quiet wakefulness is the restful activity of lying with your eyes closed. Sleep doctors and specialists use this term to reference how the activity may help eliminate the performance anxiety around sleep.

Should I go to the ER if I haven't slept in 3 days? ›

It depends on the cause of the sleep deprivation. If it is due to unrelenting insomnia, seek care at the doctor's office or Urgent Care. If you are seizing or hallucinating, get to the ER.

Is it better to stay up all night or sleep 2 hours? ›

Is it better to stay up all night? The answer to whether it is better to sleep for two hours or not at all is… neither. Staying awake all night poses health risks in the long and short term.

Which mattress is used in 5 star hotels? ›

Sealy is the most preferred mattress for five star hotels around the world, therefore, Sealy is proud to present our special edition HOTEL DELUXE. It brings luxury into your home combining comfort layer with our unique PostureTech coil to deliver an exceptional good night's sleep.

Who makes the Ritz Carlton mattress? ›


Exclusively designed for The Ritz-Carlton by Stearns & Foster, the Ritz-Carlton bed features special foam and coil technology that will keep you cooler at night, while still remaining soft and inviting.

How often do hotels replace pillows? ›

The life of a typical hotel pillow is 18 to 36 months.

Do you need a softer mattress as you get older? ›

No, you don't need a softer mattress as you get older. While a softer mattress is recommended for people who sleep on their stomach or side, older people actually need a firmer mattress.

How do I know if my mattress is too firm? ›

Here are a few of the main signs that your mattress is too firm for you:
  1. It doesn't contour to your body.
  2. It feels uncomfortable.
  3. You wake up with back or neck ache.
  4. You get a better sleep when you sleep on a softer mattress elsewhere.

Do firm mattresses get softer over time? ›

Do firm mattresses get softer? All mattresses get a little softer within the first 50 to 60 nights of regular use. This is called the natural break-in period. However, this natural break-in doesn't make it an uncomfortable mattress, rather it tempers down the extra firmness of a new mattress.

What is the disadvantage of side sleeper? ›

Side sleeping can cause or exacerbate shoulder and neck pain, and contribute to muscle imbalance. Therefore, side sleepers need to be aware of their neck and shoulder alignment to avoid waking up with body aches. This article explains how to get the most out of side-sleeping while avoiding serious injury.

How many pillows should a side sleeper use? ›

Side sleepers need two pillows to sleep with, but as long as you choose a good quality pillow, you need only one underneath your head. The other pillow is for your legs. When you sleep on your side, your top leg can pull your spine out of alignment and cause pain in your lower back and hips.

What kind of pillow should a side sleeper get? ›

Side sleepers should choose a thick, firm pillow compared to stomach sleepers who need a thinner one. The best pillow will keep your head and neck aligned when lying down. Any fill from down to foam can work for side sleepers as long as the pillow is thick enough to support your neck.

What time should a 70 year old go to bed? ›

According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m. Many people fight their natural inclination to sleep and choose to go to bed several hours later instead.

How much sleep does a 70 year old need? ›

Sleep and Aging

Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.

Is 10pm to 4am enough sleep? ›

“There is no such thing as a “fixed or ideal time” to go to bed which will suit all individuals. It is generally advisable to fall asleep between 10 pm to midnight as for most people this is when the circadian rhythm is at a point that favours falling asleep.”

What age do you start feeling tired? ›

Follow CNN Health on Facebook and Twitter

Age-related muscle atrophy, which begins when people reach their 40s and accelerates when they're in their 70s, is part of the problem. Muscle strength declines even more rapidly — slipping about 15 percent per decade, starting at around age 50.

Why am I not tired after 5 hours of sleep? ›

Another reason why you might not feel particularly tired after a night, or several nights, of short sleep is due to a surge in your cortisol levels (a stress hormone that boosts alertness) the next day.

Why can't I sleep at night even when I'm tired? ›

If you're tired but can't sleep, it may be a sign that your circadian rhythm is off. However, being tired all day and awake at night can also be caused by poor napping habits, anxiety, depression, caffeine consumption, blue light from devices, sleep disorders, and even diet.

How can I stop waking up multiple times at night? ›

  1. Establish a quiet, relaxing bedtime routine. ...
  2. Relax your body. ...
  3. Make your bedroom conducive to sleep. ...
  4. Put clocks in your bedroom out of sight. ...
  5. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. ...
  6. Avoid smoking. ...
  7. Get regular exercise. ...
  8. Go to bed only when you're sleepy.

How do you go back to sleep after waking up to pee? ›

Lifestyle Changes
  1. Reducing evening fluid intake, especially before bed.
  2. Decreasing consumption of alcohol and caffeine, especially in the afternoon and evening.
  3. Elevating the legs an hour or more before bed in order to reduce the resorption and conversion of peripheral edema to urine during sleep.
Apr 6, 2023

How do you get to sleep when you can t? ›

Make your bedroom comfortable:
  1. Get a comfortable mattress. If your mattress is lumpy, too soft, or too hard, it will be hard to get comfortable enough for sleep.
  2. Keep it cool. Your body temperature goes down when you sleep. ...
  3. Control the light. ...
  4. Control sounds. ...
  5. Hide the clock. ...
  6. Put away electronics.

How do I stop my body from waking up at 3am? ›

Keep the bedroom dark and quiet: Environmental disturbances, like noise and light, can wake a person from nighttime sleep. If darkness and quiet are not possible, wearing a sleep mask to block out light and earplugs to block out sound can help.

How do you break the cycle of waking up at 3am? ›

The best way to put an end to late-night awakenings is to keep a consistent sleep-wake schedule. That means getting up at the same time each day (yes, even on weekends). Committing yourself to a proper bedtime is only half the battle to improve your sleep hygiene. Having other good sleep habits is just as important.

How can I get back to sleep at 4am? ›

How to go back to sleep after waking up in the middle of the night
  1. Get rid of bright lights or loud sounds. ...
  2. Get out of bed and move. ...
  3. Avoid staring at the clock. ...
  4. Avoid checking your phone or other screens. ...
  5. Meditate or try breathing exercises. ...
  6. Relax your muscles. ...
  7. Keep your lights off. ...
  8. Focus on something boring.
Nov 25, 2020

What is Elon Musk 5 minute rule? ›

By using the time blocking method, Musk intentionally plans his day out in five-minute increments or 'time blocks. ' Each time block is assigned to a specific task or activity. For example, Musk would use the time blocking method when responding to overdue emails, eating meals, or timing work meetings.

What time Bill Gates wake up? ›

7AM: Wake-up call

After a restful 7 hours, Bill awakes rearing to go.

How many hours does Trump sleep? ›

On average, he gets between four and five hours of sleep per night. Want to know how he manages? Keep reading to find out more about Donald Trump's sleep schedule.

What are 5 signs you are not getting enough sleep? ›

Signs and symptoms of sleep deprivation

Feel tired, irritable, and fatigued during the day; yawn frequently. Have difficulty focusing or remembering things. Feel less interested in sex. Find it difficult to get out of bed in the morning, need an alarm clock to wake up on time, or repeatedly hit the snooze button.

How do I know if I slept well? ›

Generally, good sleep quality is defined by the following characteristics: You fall asleep soon after getting into bed, within 30 minutes or less. You typically sleep straight through the night, waking up no more than once per night. You're able to sleep the recommended amount of hours for your age group.

Why do I feel like I never get enough sleep? ›

Times of stress and a busy lifestyle can cause periods of bad sleep, but if it lasts longer, you should consider seeing your doctor. Poor sleep and insomnia can be related to other health conditions such as depression, sleep apnea, restless leg syndrome, fibromyalgia and more.

Can you survive on 3 hours of sleep every night? ›

The bare minimum of sleep needed to live, not just thrive, is 4 hours per 24-hour period. Seven to 9 hours of sleep are needed for health, renewal, learning, and memory.

Should I pull an all nighter or sleep for 3 hours? ›

If you need to stay alert and productive throughout the day, then a 2-3 hour sleep is likely going to be the best option. If you only have a few hours left in the night to accomplish a task and don't have time for a nap during the day, then an all nighter might be a more practical option.

Can you catch up on lost sleep? ›

Research has shown that it can take up to four days to recover from one hour of lost sleep and up to nine days to completely eliminate sleep debt.

What is the least amount of hours of sleep needed? ›

Scientists have found that five hours is the absolute minimum amount of rest you can get away with – any less and there is an associated risk of health problems.

What is the minimum amount of sleep a person needs? ›

How many hours of sleep are enough for good health?
Age groupRecommended amount of sleep
3 to 5 years10 to 13 hours per 24 hours, including naps
6 to 12 years9 to 12 hours per 24 hours
13 to 18 years8 to 10 hours per 24 hours
Adults7 or more hours a night
2 more rows

What happens if you don't sleep for 2 days? ›

After two days of no sleep, you can count on increased irritability, anxiety, foggy memory, and impaired thinking, says Hussam Al-Sharif, MD, a pulmonologist and sleep medicine specialist at the Mayo Clinic in Eau Claire, Wisconsin.

Should you sleep with socks on? ›

Research suggests that wearing socks to bed can help people not only fall asleep faster, but sleep longer and wake up fewer times throughout the night. One study found that young men wearing socks fell asleep 7.5 minutes faster, slept 32 minutes longer, and woke up 7.5 times less often than those not wearing socks.

What are the signs of sleep deprivation? ›

Lack of sleep impairs performance
  • Reduced alertness.
  • Shortened attention span.
  • Slower than normal reaction time.
  • Poorer judgement.
  • Reduced awareness of the environment and situation.
  • Reduced decision-making skills.
  • Poorer memory.
  • Reduced concentration.

What to do to fall asleep when you can t? ›

Make your bedroom comfortable:
  1. Get a comfortable mattress. If your mattress is lumpy, too soft, or too hard, it will be hard to get comfortable enough for sleep.
  2. Keep it cool. Your body temperature goes down when you sleep. ...
  3. Control the light. ...
  4. Control sounds. ...
  5. Hide the clock. ...
  6. Put away electronics.

Why do I wake up after 2 hours sleep? ›

Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.

Why do I lay in bed and can't sleep? ›

Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma.


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