how to sleep better

How to sleep better, according to the experts

23 Jan 2025 | | By Cordelia Aspinall

Three leading sleep experts give us their top tips for falling (and staying) asleep all night long

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There’s nothing quite like a good night’s sleep – snug as a bug in your duvet, sleeping solidly without a stir and waking up refreshed, rejuvenated and ready to take on the day ahead. There’s also nothing quite like a bad night’s sleep – tossing and turning, overheating, overthinking, trying to get comfy, wide awake at two, three, four in the morning, only to finally give in, get up and tackle the exhausting day ahead blurry eyed, not-so-fresh-faced, ready to roar at everything that goes wrong and desperately wondering how to sleep better. Sound familiar? Continue on fellow sleep-deprived readers. 

Sleep is paramount to our daily functioning, both physically and mentally, yet a recent study by Kalms Herbal Remedies found that more than 50 per cent of UK adults struggle to sleep at night. It also found that 46 per cent operate on low levels of sleep (less than six hours per night), the primary reasons being difficulty falling asleep and frequently waking during the night. This can have a damaging effect on our health and wellbeing, leaving us irritable, overtired and groggy, leading to a lack of productivity, concentration and motivation.

So why are so many people struggling to doze off and how can we change sleepless nights into deep, high-quality slumbers? We asked three sleep experts – Lisa Artis, deputy CEO of The Sleep Charity, sleep therapist, physiologist and best-selling author Dr Nerina Ramlakhan, and psychologist and sleep expert at And So To Bed Dr Lindsay Browning – to answer our burning sleep-related questions and share their top tips on how to sleep better. Read on, snooze off and make 2025 your best sleep year yet. 

how to sleep better

Why is sleep so important?

Sleep is an integral part of our daily lives. Known as the circadian rhythm – the 24-hour internal clock that regulates our sleep-wake cycle – it is vital for both our mental and physical functioning. It is essential for growth and repair, boosting our immune systems, energy levels and aiding recovery, as well as allowing our brains to process new information, consolidate memories and restore themselves for improved concentration, better coordination and increased stamina. A good night’s sleep can also regulate our emotions, help maintain a healthy weight and brighten skin, eyes and hair. 

How much sleep do we need?

There is no one rule for all. In general, around seven to nine hours per night is recommended but really it comes down to quality over quantity and what works for you best personally. Dr Ramlakhan suggests establishing a “personalised sleep-care routine that aligns with your lifestyle and promotes relaxation to give you the best chance of achieving a revitalising night’s rest. This differs from person to person, but the concept remains the same: develop reliable practices that help you to unwind from the stressors of daily life and prioritise sleep.” 

Why do we struggle to sleep?

Unfortunately, sometimes there is no rhyme or reason why we cannot sleep, but often it can be down to lifestyle habits or environmental factors. Dr Ramlakhan explains that stressors such as “too much caffeine, the use of electronic devices before bed, or an irregular sleep schedule” can contribute to poor sleep, as well as stress and anxiety, which, “given the current landscape of economic uncertainties, geopolitical tensions, and the persistent challenges of modern life, is unsurprising”. While we are unable to change some factors, if we start by addressing the ones we can, better quality, restorative sleep can be achieved. 

How to sleep better 

A few simple changes to your environment and habits can make a whole lot of difference to your sleep. Our experts highlight the most important actions you can take to reclaim your sleep and wake up refreshed.

1. Establish a morning/bedtime routine

Don’t fixate on how many hours of sleep you get – as we’ve mentioned, it’s different for everyone. Instead, what you should focus on is establishing a regular routine. According to Dr Ramlakhan, “Consistency helps regulate your body's internal clock and improves the quality of your sleep.” Aim to go to bed and wake up at the same time every day, simple as that.

2. Improve your sleep environment

Next up, make your bedroom your haven and "conducive to sleep by keeping it cool, dark, and quiet,” says Dr Ramlakhan. A peaceful environment at the right temperature with a comfortable mattress and pillows can make all the difference. And, we know you’ve heard it before, but ditch the tech. 

Mattress and bedding

When was the last time you changed your mattress? The Sleep Council recommends getting a new one every seven years, and it’s about finding the right design for you – whether that’s soft or firm, memory foam or pocket spring. The same goes for pillows. A good mattress and pillow setup will provide a supportive, comfortable night’s sleep. 

Not sure where to start? Check out Cloudpillo, an innovative pillow created by Dutch pioneers that adapts to you, whatever type of sleeper you are and whatever support you need – simply adjust the memory foam filling to find your perfect comfort level.  When it comes to pillowcases, Drowsy Sleep Co. recommends swapping to silk – "with low moisture retention, thermoregulating properties, and a smooth, frictionless texture, silk is a superior material when it comes to protecting the skin, body and hair, encouraging deep, restorative and continuous sleep.”

Drowsy Sleep Co. silk pillowcase

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Light, noise and temperature

Three big factors that can impact your sleep: light, noise and temperature. If your room is too bright and noisy, you may struggle to drift off and your sleep will be disrupted. An environment that is too hot or too cold can also cause havoc – the ideal temperature for sleep is between 16 and 18°C. Try using an eye mask and/or ear plugs to block out these disturbances. Drowsy Sleep Co.'s silk sleep mask features a strapless, wraparound design that effectively blocks out light and muffles sound. Loop’s Dream earplugs, meanwhile, provide powerful noise reduction, fit comfortably in the ears and are designed to be used night after night. 

Drowsy Sleep Co. silk sleep mask

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Loop Dream earplugs

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Go screen-free

This is a commonly repeated piece of advice – and for good reason. Reducing exposure to electronic devices, such as smartphones, tablets and laptops, before bed can have big benefits for your sleep. But why exactly? Dr Ramlakhan explains that “the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep”. Now we’re not saying it’s easy but try keeping technology away from your resting environment and watch for the positive results. If you’re concerned about how you’ll wake up without your phone alarm, a simple swap is a good old-fashioned alarm clock. (If you do need your phone nearby for any reason, put it on night mode.)

Karlsson Data Flip anolog alarm clock

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Roberts Zen Plus alarm clock radio

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3. Unwind before bed

With busy lifestyles and stimulation all around us, it’s important to develop calming rituals before bed and ease your active brain and body into sleep for a more restful night. Whether it’s a mindful practice before bed, such as meditation or deep breathing exercises, a long warm soak to relax muscles and mind, or a couple of chapters of your favourite book, slowing down and de-stressing is essential pre-sleep. Dr Ramlakhan explains that these activities “signal to your body that it’s time to wind down and prepare for rest, even helping to reduce levels of cortisol – the stress hormone”. Using sleep sprays and soothing candles can also work a treat.

This Works Deep Sleep pillow spray

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Neom Wellbeing Bedtime Hero scented candle

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4. What you do during the day matters

Your daily activities can have a big impact on your sleep cycle. From exercise and diet to caffeine and alcohol consumption, here’s how your day-to-day habits could be negatively affecting your sleep pattern:

Exercise regularly 

Make time for movement to avoid restless nights. As Lisa Artis explains, “Exercise is a win-win for your physical and mental health. It reduces stress, improves mood, and helps your body prepare for sleep by lowering cortisol levels.” Timing is everything and Artis recommends aiming to finish workouts at least three hours before bedtime to allow your body to recover and wind down.

Limit caffeine 

Sorry coffee lovers, caffeine is a stimulant and the reason you may be struggling to sleep could be that you’re having too much of it, or having it too late in the day. Dr Browing explains that drinks containing caffeine (including coffee, tea and some fizzy drinks) can negatively impact sleep if consumed in high quantities, or too close to bedtime. She suggests limiting your caffeine intake and giving yourself a cut-off of around 2pm to help reduce alertness and hyperactivity just as you’re trying to drift off. Swap out for herbal tea or decaffeinated options instead.

Cut back on alcohol 

Be mindful of your alcohol intake, another stimulant that can greatly affect sleep as it promotes wakefulness and interferes with the normal progression of the sleep cycle, meaning the sleep you get after drinking is not as restorative and leaves you feeling sluggish. Lisa Artis recommends taking small steps, like reducing midweek drinks, to improve your rest and overall wellbeing. There are also a whole range of non-alcoholic tipples on the market which make great alternatives. 

Watch your diet

What, when and where you eat can also have a knock-on effect on your sleep pattern and Dr Browing highlights three important rules to consider. One: stop eating two to three hours before bed to allow proper digestion before lying down. Two: do not eat in bed. “Your bed should ideally only be used for sleeping, intimacy and relaxation. Any other activity, such as working or eating in bed, can interfere with the brain’s association of the bed with rest and relaxation.” And three: avoid late-night chocolate. “Just like coffee and tea, chocolate contains caffeine which can keep you up if eaten too close to bedtime,” she explains. It also tends to contain a lot of sugar which increases alertness and energy levels. Best to keep your chocolate consumption to lunchtime. 

Need a helping hand? Add a sleep supplement or herbal remedy to your daily routine to help support your circadian rhythm. Specially designed to help you fall asleep faster and aid quality rest, they work by calming the nervous system and improving irregular sleeping patterns. Magnesium tablets are a good option to help regulate a healthy sleep schedule, as are herbs such as valerian root, which Dr Ramlakhan explains, “promotes relaxation and reduces feelings of stress and anxiety”.

Holland & Barrett magnesium tablets 

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Kalms Night One-A-Night

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5. Track your sleep

Keeping tabs on your sleep habits and patterns can be an insightful practice to help you manage your sleep. Jot down behaviours, feelings, what’s going wrong and improvements in a sleep journal, or alternatively many smartwatches, apps and specially designed tech can track your sleep – Oura Ring and Whoop are great starting points. Lisa Artis encourages the use of sleep tracking devices to “provide eye-opening data” and valuable insights into how much and how well you’re sleeping. However, she warns to be cautious about over-monitoring, which can lead to sleep anxiety, and instead “focus on actionable changes, like a consistent bedtime routine.”

Papier Joy Sleep journal 

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Read more: The wellness trends to watch in 2025