7 tips for better sleep

Around a third of adults experience sleep problems at least once a week and up to one in 10 adults are plagued by chronic insomnia, according to the National Institute for Health and Care Excellence (Nice).

Good sleep is important for our wider health, so how can you get more of it if you're having issues?

We asked Professor Guy Leschziner, professor of neurology and sleep medicine at Guy's Hospital Sleep Disorders Centre, and author of The Secret World of Sleep, about the science-backed ways to sleep better.

Plus, we reveal which over-the-counter sleep aids are actually worth trying.

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What causes sleep problems?

Many factors can hamper your ability to get a good night's sleep, including these common culprits:

• Caffeine, alcohol, nicotine and large meals. When consumed less than two hours before bedtime (after midday for caffeine), these can be problematic.
• Jet lag, shift changes or the clocks going back/forwards. These temporarily upset the body's internal 'clock'. 
• Exercising before bedtime. Although exercise is important, if it's within four hours of bedtime it can keep you awake.
• A bedroom that's too hot, cold or noisy. The NHS says a bed that's uncomfortable is also a common cause of insomnia.

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7 simple tips to help you sleep better

In most instances, disturbed sleep can be helped by addressing your 'sleep hygiene' – environmental and behaviour factors that impact your sleep – and establishing good practices. 

1. Restrict your sleep

This technique to improve poor sleep patterns may sound counterintuitive, but Prof Leschziner told us: 'Depriving yourself of sleep can enable your brain to re-establish a proper sleep schedule.' Here's how:

• Make a note of how long you actually spend asleep on a typical night without tossing and turning – for example, you're in bed for eight hours but only sleeping for six of those.
• Allow yourself this amount of sleep plus an additional 30 minutes – in this instance, 6 hours 30 minutes.
• Working six hours and 30 minutes backwards from your desired waking time, switch the light out to sleep at that time – for example, you want to wake at 7am so your sleeping time should start at 12.30am.
• Once you're spending the majority of time in bed sleeping, you can gradually increase the time by 30 minute increments.

If you have a smartwatch or fitness tracker, the sleep tracking function may help you to understand aspects of your sleep patterns. 

Prof Leschziner advises caution though as the information can sometimes be inaccurate, and might in itself hamper your sleep by making you anxious. 

Limit napping 

Although a daytime nap may seem like an easy (and tempting) insomnia solution, Prof Russell Foster, professor of circadian neuroscience at the University of Oxford, says these should be limited to 20 minutes in duration, and should be avoided in the six hours before bedtime, to stop them impacting your sleep at night. 

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2. Get your bedroom temperature right

A 2012 study found that room temperature is one of the most important factors for achieving good-quality sleep. If it's too cold (below about 12°C) it can be difficult to drop off, while being too hot (24°C or above) can lead to a restless sleep.

Aim for a room temperature of 16-18°C. Getting this right means managing your room temperature as far as possible, and choosing the right bedding and sleepwear for the season, such as a summer/winter duvet.

Our guide to the best duvets for 2024 rates duvets from brands including Ikea and John Lewis as well as explaining tog ratings to help you choose what's likely to suit you best.

For the best and quietest temperature control gadgets, see our guides to the best air conditioners, best electric fans and best cheap electric heaters

3. Pick the right mattress and pillow

Your mattress matters, and many of us are prone to not turning them as regularly as instructed, or using one far past its best, so it's worth considering if it's time for a replacement.

A 2021 literature review on sleep quality and back pain found that a medium-firm mattress helps with sleep quality, comfort and keeping the spine in the best position.

Before you buy a mattress, lie on it for 5-10 minutes, checking the comfort when you turn and factoring in differences in weight and size if you sleep with a partner because this is likely to affect what type of mattress will suit you. 

Pillows and mattress toppers can add to your comfort, so discover the best-rated options in our guide to the best pillows (including what's best for front, back and side sleepers) plus find out which mattress topper brand to buy in 2024 as voted by Which? members.

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4. Get outside in the morning – and off your phone at night

If you're not sleeping properly, spending at least 30 minutes in natural light in the morning can help reset your body clock so you can get to sleep more easily at bedtime.

Daylight is typically around 10,000 lux (the measure of light intensity), while bright office lighting generally measures less than 500 lux, which is why daylight is so powerful at helping to reset the sleep-wake cycle.

Multiple studies have also found that the blue light emitted by many tech devices, including smartphones and laptops, contributes to poor sleep and excessive daytime sleepiness.

Stop using your screens at least an hour before bedtime, even if they are in night-light mode, to avoid brain overstimulation preventing good sleep.

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5. Take a warm bath or shower

It might not appeal so much in the summer months, but a 2019 study found that a warm bath or shower an hour or two before bedtime improved both sleep quality and sleep duration, as well as reducing the amount of time it took to drop off to sleep by an average of 10 minutes.

Our temperature drops at night-time and this aids better sleep, and although it sounds counterintuitive, warming up before you go to bed by immersing yourself in warm or hot water helps this process by drawing heat from your core to your skin and extremities and cooling you down.

If you are too hot and want to cool down before bed, this is why a lukewarm shower is actually more effective than a cold one.

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6. Try a sleep app

If improving your sleep hygiene doesn't seem to work, you could try one of many online self-help apps that offer cognitive behavioural therapy for insomnia (CBT-I).

Research found that Sleepio, a six-week digital sleep treatment, helped people with insomnia gain almost six extra hours' sleep a week, as well as reducing the intake of sleeping pills, time off sick and the number of GP visits.

CBT-I helps you to identify thoughts and behaviours that are causing your sleep problems and replace them with more constructive ones to promote healthy sleep through better habits.

Ask your GP about CBT-I, as you may be able to get Sleepio or Sleepstation for free on the NHS; both are accredited by Nice.

7. See your GP to check for sleep apnea or other health conditions

It's always worth checking in with your GP if you have newly developed insomnia issues, have concerns or are finding it's impacting your everyday life.

Insomnia can be caused by life events such as stress, whether work-related, financial or otherwise, but it can also be related to conditions such as anxiety and depression, chronic pain, sleep apnea, heart issues and more. It can also be a side-effect of some medications.

Your GP will assess what's going on (which may include reviewing your medication) and send you for further tests if needed. 

Why is it so hard to get a GP appointment? We look into how to get help when you need it

How to sleep better when the clocks change

Whether the clocks are going forward to British Summer Time (which they'll be doing on Sunday 31 March 2024) or backwards to Greenwich Mean Time, this time shift impacts our internal body clock and can hamper sleep. 

Studies have shown a spike in incidence of heart attack, stroke, accidents at work and even road traffic accidents just after the switch – so what can you do to minimise the impact to your health and wellbeing?

Gradual preparation is key. Adjust your bedtime a few nights beforehand, going to bed about 10-15 minutes earlier each day – or by half an hour each on the Friday and Saturday before the change. 

Get out for an early walk the morning after the switch to help reset your circadian rhythm. It's worth adopting this habit for any kids and pets too – and doing the same for mealtimes – to help your household transition smoothly.

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 Do sleep aids such as lavender sprays, magnesium and melatonin work?

There isn't strong evidence for the effectiveness of sleep aids such as lavender or magnesium sprays or supplements such as CBD oil. While a quick pill or spray is an appealing fix, it's better to address your sleep habits first and see if this resolves the issue.

Sleep sprays

There is some research about the effectiveness of lavender essential oil in improving sleep quality, although there aren’t any specific studies about pillow sprays, room mists, aromatherapy diffusers or rollerball aromatherapy applications benefiting sleep.

Prof Leschziner says the benefit may come from involving them in a sleep ritual that helps you to prepare for a good night's kip.

They typically cost from £7 to £35 (This Works Sleep Plus pillow spray, £35 for 100ml, Ocado) although the cheapest we found was the Derma V10 lavender spray at Wilko, for £1.29 for 30ml (£2.50 per 100ml).

Boots and Superdrug have a wide selection of sleep products plus you'll find options at most supermarkets – for example, Sanctuary Spa Wellness Solutions sleep mist (£15 for 100ml, Tesco) and Grass & Co Calm lemon, rosemary and chamomile pillow spray at Ocado for £17.50 for 50ml (£35 per 100ml).

Magnesium

2021 research reported in the journal BMC Complementary Medicine and Therapies shows there is limited evidence to support magnesium supplements as a sleep aid, and it's not robust enough to suggest any 'well-informed recommendations'. 

Prof Leschziner says: 'There is some suggestion that magnesium may help with sleep in people who have restless leg syndrome, but it's anecdotal evidence only.'

The same study also suggests that because oral magnesium is very cheap and widely available, adults with insomnia might like to try it in quantities of less than 1g three times per day to see if it helps.

The cheapest we found were 7p per 375mg tablet for own-brand versions from Tesco and Boots.

You can also get topical magnesium sprays and lotions, such as the Better You Magnesium Sleep Spray, currently cheapest at Amazon (£8.54).

CBD

Cannabinoids like CBD have become trendy in the past few years and some people swear they can help you sleep.

However, Prof Leschziner says: 'The jury is still out on the long-term consequences of it as an aid for sleep. There is more research to be done.'

A 2020 meta-study revealed that existing research into its use for insomnia was insufficient and further high-quality trials were needed before any conclusions could be drawn about their use for aiding a better night's sleep.

Melatonin

This hormone plays a key role in regulating sleep and can be taken as a supplement, but it can't be bought over the counter in the UK. Some people may qualify for it on the NHS, though typically for short-term use – see the full NHS melatonin guide.

Prof Leschziner says: 'It's been demonstrated that melatonin can be helpful in terms of the time it takes to get to sleep and the quality of that sleep, but the long-term effects aren't fully understood.'

Valerian

Valerian root is a popular herbal sleep supplement, but a 2024 meta-study found it 'does not have empirical support for insomnia'.

Prof Leschziner concurs, saying that although it seems to be broadly safe to take, the evidence for valerian is 'very inconsistent' and isn't adequate enough to clearly demonstrate that it helps sleep.

He says: 'My own view is that people should be trying therapies that are more definitely effective.'

Overall, trying simple routine and sleep hygiene changes is likely to be the best (and cheapest) place to start.