How to Sleep Better at Night

Our UK Sleep Survey revealed that, on average, people experience a poor night’s sleep 2.1 times per week, and only 6% reported always waking up feeling refreshed. If you suffer from poor-quality sleep, you are definitely not alone.

To sleep better at night, aim for a consistent sleep schedule, create a cool, dark, and quiet bedroom, and follow a relaxing wind-down routine before bed. Avoid caffeine, alcohol, heavy meals, and screens in the evening, get daylight and movement during the day, and don’t force sleep if it doesn’t come. When practised consistently, these habits improve sleep quality, help you fall asleep faster, and reduce night-time waking.

Going to bed and waking up at the same time every day helps regulate your internal clock. Consistency is more important than hitting a perfect number of hours, as how much sleep you need varies between individuals. A predictable routine trains your brain to recognise when it’s time to wind down. Even at weekends, sticking close to your usual schedule supports deeper, more restorative sleep.

Discover your optimal sleep time and wake time with our Sleep Cycle Calculator.

Phones, tablets, and TVs emit blue light, which suppresses melatonin, the hormone that helps you feel sleepy. Using screens close to bedtime can delay sleep and reduce overall sleep quality. Try switching off devices 30-60 minutes before bed or using night-mode settings if needed. Replacing scrolling with calming activities makes it easier to fall asleep naturally.

Your bedtime routine should start at least an hour before sleep and focus on calming activities. Reading a book, stretching, meditation, warm baths, or gentle breathing exercises help signal that the day is ending. Avoid stimulating tasks or problem-solving late at night, as these keep the brain alert. The goal is to transition gradually from activity into rest, not switch off abruptly.

A cool, dark, and quiet bedroom makes falling asleep easier. Most people sleep best in a room with a temperature of around 18-24°C, using blackout curtains or an eye mask to block out light. Reduce noise where possible or use white noise to mask disturbances.

Using your bed for work, watching TV, or scrolling can weaken the mental association between bed and sleep. Over time, this makes it harder for your brain to switch off when you lie down. Keeping your bed reserved for sleep and intimacy strengthens that connection. This behavioural change alone can help you sleep better.

Turn clocks away or remove them from view to avoid clock-watching, which can increase stress and make it harder to fall asleep. Repeatedly checking the time often triggers anxious thoughts about not sleeping. The same applies to your phone, place it face down or out of reach so the screen doesn’t tempt you to check the time.

Caffeine, nicotine, alcohol, and large meals close to bedtime can all disrupt sleep. Try to avoid caffeine after midday and finish eating at least 2–3 hours before bedtime. Alcohol may make you feel sleepy initially, but it often causes fragmented sleep later in the night. Light snacks and calming drinks, such as herbal teas, are usually better choices.

Getting at least 10 minutes of regular exercise during the day can help you sleep at night. Whether it’s walking or cycling, it all boosts the effects of natural sleep hormones like melatonin. Just avoid intense workouts too close to bedtime, as this will keep you awake for longer.

Aim for at least 30 minutes of natural daylight in the morning or during the day to help sink up your natural body clock. Bright light during the day and darkness at night signal to your brain when to be alert and when to release melatonin, the hormone that makes you feel sleepy. Even on cloudy days, spending time outdoors can make a noticeable difference.

If you can’t fall asleep after about 20 minutes, don’t lie in bed feeling frustrated. Get up and do something quiet and relaxing in dim light, such as reading. Return to bed only when you feel sleepy again. This prevents your brain from associating bed with wakefulness or stress.

Long or late naps can interfere with your ability to sleep at night. If you need a daytime nap, keep it short, around 20-30 minutes, and take it earlier in the afternoon. Short naps can restore energy without disrupting your sleep rhythm. If naps consistently affect nighttime sleep, it may be best to avoid them altogether.

Stress and anxiety are common causes of insomnia and poor sleep and night-time waking. Writing worries down, making a to-do list for the next day, or practising mindfulness can help clear your mind. Techniques like cognitive behavioural therapy (CBT) are especially effective for ongoing sleep problems. Learning to manage stress during the day often leads to better sleep at night.

Some people find essential oils and natural sleep aids such as lavender, chamomile, magnesium, or guided relaxation helpful. These can support relaxation but work best alongside good sleep habits. Supplements are not a substitute for healthy routines and should be used cautiously. If unsure, speak to a pharmacist or GP before starting anything new.

Occasional poor sleep is normal, but persistent sleep problems shouldn’t be ignored. Ongoing insomnia, loud snoring, breathing pauses, or extreme daytime tiredness may indicate a sleep disorder. Conditions such as insomnia or sleep apnoea require medical assessment. A GP can help identify underlying causes and recommend appropriate treatment.

Sleeping better at night rarely comes from one quick fix, but from small, consistent changes that support your body’s natural rhythm. By building a calming routine, creating the right sleep environment, and managing stress and habits during the day, you give yourself the best chance of restful, uninterrupted sleep. If problems persist, seeking professional advice can help uncover and address the root cause.