Sleep is under-appreciated. Yet learning how to sleep better is one of the most powerful things you can do for your cognitive function and physical health. Sleep allows our brains to clear toxins, form memories and reorganise, while our bodies repair cells, grow, heal and strengthen the immune system. Sleep is as crucial for survival as food and water. Sleeping well sets you up in the best possible way for the day. You feel energised – both physically and mentally – to perform and achieve.
You’ll perform to a higher standard at work and during exercise – in fact, you’ll want to work and exercise more, since your brain and body are fully repaired and ready to take on new challenges. You’ll feel positive about the day – not only because you know you’re sleeping well, but because your body is able to release the right chemical signals (hormones) at the correct time, to properly regulate bodily functions. Sleep isn’t just downtime – it’s an active, vital process that keeps your brain sharp and your body healthy.
According to a UK-based study, almost 90% of the population believe their life would be improved if they had more sleep, while half (49%) believe they do not get enough sleep each night. Early risers are more likely than night owls to say they get enough sleep: 50% vs 37%.
With this in mind, this article focuses on actionable advice on how to sleep better.
Lead a healthy lifestyle
This is the single most important change you can make. A healthy diet and regular exercise significantly improve sleep quality. Physical activity helps to regulate the circadian rhythm, increasing melatonin production in the evening and the drive to sleep. Exercise is also a powerful stress reliever, releasing endorphins, dopamine and serotonin (“feel-good” chemicals that boost mood, calm the mind and fight anxiety). Physically, exercise tires your body in a natural and healthy way, increasing your need for sleep.
Keeping a healthy diet is also important. Diets lacking in key nutrients like calcium, magnesium and vitamins D, C, E and K are linked to poor sleep. Consuming foods high in salt and sugar also reduces sleep quality – more likely to keep you alert into the evening, and can also trigger blood sugar crashes during the night (which can wake you from sleep). So, the classic diet many people from wealthy countries eat – high in carbs, sugar and salt, is not ideal. It’s bad for your general physical health (which we’ve known for a while), and now – as we are learning – bad for your sleep health as well.
Avoid eating in the two hours before bed
You will tend to sleep better when slightly hungry rather than on a full stomach. Eating large, high-calorie meals with lots of fat and carbs just before bed can extend the time it takes to get to sleep. Also, eating dinner right before bed makes you more likely to wake in the middle of the night. Avoid caffeine and alcohol before bed.
Being slightly hungry when going to sleep is good for you in a number of other ways:
- Your body will start burning stored fat for fuel overnight, aiding weight management.
- Autophagy will be activated – a process where the body cleans out damaged cells and promotes new cell production, supporting overall health (and potentially giving some cancer protection).
- It can help you balance hormones like leptin and ghrelin, which regulate appetite and support healthy metabolism.
- Reduces insulin levels during the night, decreasing fat storage around organs (visceral fat), and reducing the risk of Type 2 diabetes.
Build a consistent sleep routine (sleep hygiene)
Having a regular routine in the evening helps to trigger the correct hormone release from your body to trigger natural tiredness. This is easier said than done, and requires discipline. A good sleep routine includes having a set time to start winding down. This includes:
- No screen-based entertainment 60 mins before bed. Commit to turning off noisy, captivating entertainment to give yourself a period of calm before bed. Don’t scroll before bed either – this is ‘fast food’ entertainment that will keep your brain engaged and make sleeping well more difficult.
- Use devices to help you sleep. Meditation apps and soft music can relax you.
- Read before bed. Always have a book on the go and read for 15-30 minutes before sleep. I’ve integrated this into my routine, and I can tell you from personal experience that it works very well!
- Listen to a podcast before bed.
- Go to sleep (and get up) at the same time. It’s crucial to wake up at the same time (+/- 1 hr) each morning, including days off work. Sleeping in on the weekend is likely going to disrupt your circadian rhythm and make waking up on your regular schedule much harder. So, the key is to have a regular sleep schedule. Going to bed and waking at the same time will keep a consistent circadian rhythm.
- Go to sleep early. Early risers are more likely than night owls to get enough sleep (at least in the UK, according to the YouGov study), suggesting that you’re more likely to deprive yourself of sleep if you stay up. Be disciplined and go to bed early (and wake up early).
Organise your life to reduce stress
Anxiety, worry and stress certainly can affect how well you sleep. You can prevent lying awake at night worrying by doing your best to manage stress in your life. Of course, there’s no one-solution-fits-all here – everyone lives a unique life with different stresses. But you should still do your best to manage them. Keep a diary, set goals every day, week, month and year. Create a Personal Mission Statement, read The 7 Habits of Highly Effective People and live an intentional life that follows these habits. Doing these things will not only improve your sleep, but will profoundly change your life.
Create the right sleep environment
It’s easier to fall asleep when it’s quiet, dark and cool.
Keep it cool
Studies generally agree that the best temperature for sleep is 18°C (65°F). Because your body’s core temperature drops as you sleep, a cooler room makes it easier to fall – and then stay – asleep. This is easier said than done in the summer, when bedrooms heat up easily. Open windows (wear earplugs), switch to a summer duvet or even a sheet during hot weather and wear lighter pyjamas. I would also seriously consider getting air conditioning to keep the room cool. Most homes in the UK do not have a/c. I bought a portable unit in 2022 and have used it on multiple occasions every summer. Now, I sleep a lot better during heatwaves and would highly recommend (it’s worth the money).
Keep it dark
The circadian rhythm is heavily influenced by natural light and darkness. Humans have evolved on the Earth where the days shine with blue light, the evenings with orange and red hues and the nights are dark. Specifically, light levels can influence the body’s production of melatonin (the hormone which regulates sleep). Warm light (similar to a setting sun) will help to signal that it’s time for sleep. However, exposure to bright lights (especially blue light from screens) can suppress melatonin production and prevent sleep.
It should come as no surprise that the darker you can make your bedroom, the easier it will be to sleep. If you go to sleep before 10pm, then it can be a problem in mid-summer in the UK when it’s still bright outside. I’d recommend buying a sleeping mask to make sure it’s dark in front of your eyes. You can buy good quality masks from Amazon for less than £10, and this is a whole lot cheaper than installing black-out blinds.
Keep it quiet
Loud noises cause more fragmented sleep and even wake you up momentarily. Even noises that don’t wake you can have subconscious effects on sleep by changing the time you spend in different sleep stages (there are several sleep stages, including lighter sleep stages like REM (rapid eye movement), and deeper sleep stages such as Core and Deep sleep). You should strive to keep your bedroom as quiet as possible. Wear earplugs if you do not rely on an alarm to wake up, or if you have a very loud alarm!
Also: keep it comfy (and clean)!
Having a mattress which you find comfortable to sleep on is pretty obvious advice. You should make it a priority to find a comfortable mattress if you struggle to sleep because of it. You may need to consider your posture when you sleep (do you lie on your front, side or back?). Find pillows and a duvet which you find comfortable to relax in too. Keeping your bedroom clean reduces dust and the presence of dust mites, both of which can trigger allergies.
Certain scents can help you feel more relaxed – some studies have found that essential oils can improve sleep quality and allow you to sleep more refreshed.
Don’t force sleep
Sleeping well will come naturally if you’re tired and relaxed. It will be harder to come by if your brain is active and engaged in thinking. If you can’t sleep, get up and do something to take your mind off it. Go and sit somewhere comfortable and read a book, or listen to relaxing music. Or even do simple work or studying. Only go back to bed once you feel sleepy again.
For more information on how to achieve quality sleep, please visit Sleep Foundation.
FAQ
Most adults need between seven and nine hours of sleep each night. However, individual needs vary depending on genetics, lifestyle and activity levels. Consistently getting enough sleep is essential for memory formation, hormone regulation, immune function and overall health. If you regularly wake feeling refreshed, you are likely getting enough sleep.
Yes. Most sleep research suggests that the ideal bedroom temperature is around 18°C (65°F). A slightly cool environment helps your body lower its core temperature, which naturally happens when you fall asleep. Rooms that are too warm can disrupt sleep cycles and make it harder to stay asleep through the night.
Eating large meals close to bedtime can make it harder to fall asleep. Your body must digest the food, which keeps your metabolism active when it should be winding down. Late-night eating can also cause blood sugar fluctuations and increase the likelihood of waking during the night.
Yes. Regular physical activity is strongly linked with better sleep quality. Exercise helps regulate the circadian rhythm, reduces stress hormones and increases the body’s need for restorative sleep. Even moderate daily activity, such as walking or cycling, can significantly improve how quickly you fall asleep and how deeply you sleep.
Thank you for reading! Since sleep is such an important foundation for mastering your life, please comment whether you have any additional tips and tricks to sleep well. Maybe they work specifically for you, or perhaps they are more general. Either way, I’d love to hear them!
If you enjoyed this blog, you may also like:
- A no-nonsense guide on how to live a healthy life
- Cycle more to save money (and get fit)
- How to get ahead with money in 2026
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