How To Sleep Better: Top Sleep Hygiene Tips

Between work, the beautiful chaos of family life, and those unexpected hurdles that seem to arrive at the worst times, feeling rested can feel like a distant memory. We often treat sleep as a luxury we can afford later.

According to the NHS, most adults should aim for between 7-9 hours of sleep a night to be at their best. Achieving this is often one of the top new year’s resolutions and it can be achieved with a few tweaks to your daily routine.

Improving bedtime hygiene should be seen as a gradual journey rather than an overnight fix. Here are several simple ways that can help you get a better night’s sleep. Not every tip works for every person. The goal is to find the two or three adjustments that help you feel refreshed and ready for whatever the day ahead holds.

1. Understanding your biological clock

being asleep and awake. It thrives on consistency and light. Here are some ways you can help it turbocharge your sleep.

• Prioritise Morning Light. Try to get natural sunlight into your eyes shortly after waking. This helps reset your internal clock and prepares your body to produce melatonin later that night for when you need to sleep.

• Adapt to the Seasons. During winter months the daylight hours are short and the sun is at its weakest. That’s where getting a sunlight lamp can help mimic the morning glow. This makes it easier to maintain a regular wake up time.

• Keep a Steady Schedule. Waking up at the same time every day helps your body fall into a routine - even on your days off. It makes falling asleep each night much easier when your body knows what to expect.

2. The 10-3-2-1-0 Method

Talking of routines, this simple framework can help you transition from the demands of the day into a state of rest.

• 10 Hours Before Bed. Stop consuming caffeine. It stays in your system far longer than most people realise.

• 3 Hours Before Bed. Finish your last main meal. This reduces the chance of nighttime heartburn or indigestion keeping you awake.

• 2 Hours Before Bed. Put away the work. Allow your brain to step away from the pressures of your career.

• 1 Hour Before Bed. Avoid all bright screens. You could even move your phone to a charging station in another room. This prevents the temptation of late night scrolling and removes the distraction of notifications.

• 0. This is the number of times you should hit the snooze button in the morning.

3. Creating a quiet mind for optimum bedtime hygiene

A pre-occupied mind is one of the biggest causes of restlessness when trying to sleep. It is about finding a way that helps you to declutter your mind. Potential options include:

• The Brain Dump. Keep a notepad by your bed. Write down tomorrow's to-do list or any lingering stresses. This signals to your brain that the information is recorded and safe to let go of for the night.

• Mindfulness. If you’re feeling anxious or have racing thoughts, you could try a spot of meditation, light yoga, or breathing exercises. These can help calm your mind and body and get it ready for sleeping.

• Activities if you cannot sleep. If you are tossing and turning all night or cannot drift off, try getting up after 15 minutes, moving into another room with low lighting and try a low impact activity until you are ready to sleep like reading or a simple word game.

• Try herbal teas. Different herbs serve different purposes. Chamomile is excellent for general relaxation. Valerian root acts as a stronger natural sedative. Lemon balm can help if your sleep is disrupted by restlessness.

Top tip: When steeping your tea, cover the cup with a saucer for ten minutes. This keeps the beneficial oils in the water rather than letting them escape in the steam. By letting it steep this long and keeping the oils in, you’ll maximise the benefits of doing this.

4. Napping and sleep quality

It is a common misconception that more hours always equals better rest. Focus on how you feel rather than just the clock.

• Keep Naps Short. The ideal nap duration for adults is between 10 and 20 minutes. This prevents you from entering a deep sleep that leaves you feeling groggy upon waking. Setting an alarm to wake you up can be a great way of achieving this.

• The 3 PM Cutoff. Always aim to nap early in the afternoon. Napping late in the day will likely interfere with your ability to drift off at your usual bedtime.

• Addressing Sleep Debt. Sleep debt is the cumulative missed sleep your body needs to function properly. While you can't fix it in one night, being mindful of this debt helps you prioritise rest over late night productivity.

5. Creating a sanctuary for better sleep

Your bedroom environment should be an investment in your well being. Here are some great ways to set up your space for sleeping:

• Control the Light. Layered window furnishings are one of the most effective ways to achieve a true blackout environment. Start with a thermal blackout curtain to regulate temperature. This will keep you warmer in winter and cooler in summer - a true year round solution. Pair this with a blackout blind or shutters for maximum impact.

• The 18 Degree Target. Most experts agree that 18 degrees celsius is the ideal temperature for sleep. You can achieve this by using breathable bedding made from natural fibres like cotton or linen. During hotter months, use a quiet fan or air cooler to keep the air moving.

• The Foundation of Sleep. A great sleep starts with a good bed frame and this is where we can help you out. All our wooden bed frames are lovingly handmade so they're not only built to last, and also designed to help you get a good night's sleep. Every frame is made from responsibly-sourced solid wood to ensure a sturdy base - helping you get a silent night of rest. Plus, it is fully customisable to suit any bedroom configuration or style. Choosing a wooden bed, made with the highest quality solid timber is a smarter investment than flat pack furniture; they often use less sturdy materials that usually need replacing after only a few years. We’re so confident you’ll enjoy our beds that we provide you with an 11-year guarantee to give you total peace of mind.

• The Right Mattress. Your mattress is just as vital as the bed itself. When selecting one, you must consider your sleeping position, firmness, and support needs. We offer a range of mattresses and accessories to ensure your entire sleep setup is tailored to you. If you’re unsure what kind of mattress would best suit you, our handy mattress guide can help you pick the one for your needs. 

Improving your sleep is about finding a rhythm that fits your life. Start small. Perhaps you move your phone charger tonight or try a new tea tomorrow. These small changes lead to a lifetime of better rest.