We all know the feeling: tossing and turning, checking the clock, and calculating how many hours we can get if we fall asleep right now.
In the UK, nearly half of us struggle to get a good night's rest. While a comfortable mattress is the foundation, your environment and evening routine also play a huge role.
If you are struggling to drift off, try these 10 simple changes to your nightly routine.
1. Stick to a Schedule. Our bodies run on a strict internal clock called the Circadian Rhythm. Going to bed and waking up at the same time every day – even on weekends – helps ‘set’ this clock, making it easier to fall asleep naturally at night.
2. Ban the Blue Light. This is the most challenging one for most of us. Phones, tablets, and TVs emit ‘blue light,’ which tricks your brain into thinking it’s still daytime. This suppresses melatonin (the sleep hormone).
The Fix: Try putting screens away 1 hour before bed. Swap scrolling for reading a book.
3. Keep It Cool. Your body temperature needs to drop slightly to initiate sleep. If your bedroom is too hot, you will struggle to settle.
- Ideal Temp: The Sleep Foundation suggests a bedroom temperature of around 16 to 18°C is best.
- Bedding: If you overheat, switch to a lower tog duvet or breathable cotton sheets.
4. The Caffeine Curfew Caffeine has a ‘half-life’ of about 5-6 hours, meaning half of that afternoon coffee is still in your system at bedtime. Try to switch to decaf tea or water after 2 pm.
5. Create a ‘Wind Down’ Ritual. You can't go from 100mph to zero instantly. Create a routine that signals to your brain that the day is over. This could be a warm bath, listening to a podcast, or doing some light stretching.
6. Block Out the Light. Even a small amount of light from a streetlamp or a standby LED can disrupt sleep.
The Fix: Invest in heavy blackout curtains or a good-quality eye mask. Total darkness signals to the brain that it is time to rest.
7. Manage Noise. If you live on a busy road or have noisy neighbours, sound can be a major disruptor. ‘White noise’ machines or a simple fan can help mask sudden sounds that might jolt you awake.
8. Clear the Clutter. It is hard to relax if the last thing you see is a pile of laundry or a stack of work papers. A cluttered environment can subconsciously increase stress levels.
The Fix: Try to keep your bedroom tidy and minimalist. If you are short on space, consider an Ottoman bed or a Divan with drawers to hide the clutter away and create a peaceful sanctuary.
9. Check Your Pillows. If your neck is cricked, you won't sleep well. Your pillow should fill the gap between your head and shoulders.
- Side Sleepers: Need a thicker, firmer pillow.
- Back/Front Sleepers: Need a thinner, flatter pillow.
10. Assess Your Mattress. Finally, if you have done all of the above and still wake up aching or tired, the problem might be beneath you. If your mattress is over 7 years old, it may have lost the support your body needs.
Need a Sleep Upgrade? Sometimes, the best tip is simply to get comfortable. Visit one of our stored to test our range of mattresses and pillows, and start looking forward to bedtime again. Find a store
