How to Sleep Better: Expert Tips for a Restful Night's Sleep

Welcome to our sleep improvement guide. Discover practical tips and expert advice on optimizing your bedroom environment, adjusting pre-bed routines, and establishing healthy sleep habits. Improve your rest, reduce disturbances, and wake refreshed. Contact us if you need more information on the causes of sleep disturbance below; we can put you in touch with several expert bodies on sleep disorders.

1. Understanding Your Sleep Cycles

You sleep in cycles of 80–110 minutes. If you are woken during this cycle, you will feel groggy and tired, and your body will have to reset itself to start the cycle again. If you wake naturally at the end of a cycle, you should feel refreshed and ready to face the day. Aim to sync your wake-up time with these natural cycles.

2. Mastering Your Bedroom Environment

Light

• Darkness is Key: Do not leave a light on when you go to sleep and buy low‐wattage light bulbs for your bedroom and bathroom. Your eyes are sensitive to light at night, and turning on a lamp resets your sleep cycle.
• Block Out the Dawn: Buy heavier curtains or thick curtain lining. In the summer months, sunrise interrupts your sleep and is a surprisingly common cause of sleep disturbance. Consider an eye mask if you wake easily from the light.

Sound

• Soundproofing: Install double glazing, carpeting and/or curtains—noises like traffic or noisy neighbours alert the brain during sleep.
• White Noise Options: Leave a radio on, but tuned in to ‘static’, or leave an electric fan on in your room if there is too much noise outside. Mask noise with white noise rather than music, which alerts the brain (the spoken word particularly so).
• Earplugs: Consider earplugs if the noise is particularly bad.

3. The Importance of a Proper Mattress

Size Matters

• Width: A big reason for sleep disruption, especially for those with partners. The average person turns over 80 times in a night, so unsurprisingly the movements of your partner disrupt your sleep. In the UK, the average bed gives a couple just 2’3” of space to sleep in—less than a baby in its cot. A wider bed solves these problems.
• Length: Beds that are too short also disrupt sleep, often causing diagonal sleeping, cold feet, and back problems.

Quality Counts

An old or cheap mattress causes all sorts of problems with sleep. Difficulties range from back problems and allergies to partners ending up in the middle of a sagging mattress fighting for space. On the flip side, an overly hard mattress can cause back problems too—beware of some manufacturers selling “orthopaedic” mattresses that are, in reality, ultra-hard.

4. Temperature and Comfort

Keep room temperature in the range 18–24°C. Body temperature falls during the night, so if you fall asleep cold, you may wake up in the middle of the night freezing! Alternatively, if the room is too hot, your body will be concentrating on keeping cool (sweating and turning) rather than sleeping.

5. Tackling Snoring

Snoring can be linked to various factors including allergies, poor sleeping posture, and even a cold. Here are a few quick fixes:

• Allergy Management: Try synthetic bedding or pillows, wash them at least once a week, and keep the room dust- and pet-free. Look at buying our allergen-reducing mattresses and pillows, or contact us for more information.
• Better Sleeping Positions: Try a bigger, better-fitting mattress and supportive pillows.
• Lifestyle Adjustments: A cold or a few drinks can change the way you breathe. Alcohol, caffeine, and nicotine can also affect the quality of sleep you get directly. For more information, contact your doctor.

6. Mind Your Diet Before Bed

Try not to drink caffeinated or sugary drinks within three to four hours before going to bed. It is surprising how long these substances stay in your body and raise your heart rate.

7. Addressing Underlying Health Issues

If you've taken these steps and still struggle with sleep, it may be worth looking into other health factors such as sleep apnoea, chronic back problems, or stress. Sometimes, a chat with your doctor is the best next step.

Need More Help?

If you’d like more detailed advice or are facing ongoing issues, do not hesitate to contact a sleep specialist or your GP. Expert guidance can make all the difference.

By implementing these practical tips, you’ll be well on your way to enjoying a better, more restful night’s sleep. Sweet dreams!