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Struggling to sleep? Your guide to better rest starts here
Written byH&B editorial team
Reviewed byHeeral Patel
Don’t lose sleep over – well, losing sleep. We share our tips for a better night’s rest, plus the science behind your sleep position
Summary
1Tips for staying asleep
You’re more likely to stay asleep if your environment’s right. That means blocking out any unnecessary distractions...
2Getting enough sleep?
Sleep needs vary; so seven hours might suffice for you, but not for others. Here are a few signs you aren't getting enough...
3Can sleeping position impact sleep?
From back pain to snoring, changing up your sleep position could help you get a better night’s rest...
Struggling to snooze? You’re not the only one counting sheep.
Only 38% of us in the UK can boast about being ‘good sleepers’, while a whopping 30% experience severe sleep deprivation.1 So, it's not just you tossing and turning at night – and a nation of night owls isn’t ideal.
That’s why we’re sharing our top tips to help you catch those ZZZs and wake up refreshed…
How to sleep through the night?
Healthy sleepers still wake a few times during the night, but it’s likely you fall back asleep almost straight away (and probably don’t even remember it).
Even getting up for a sip of water or a toilet break is normal, as long as you doze straight back off. The problem is when you wake up and stay awake. So...
1. Keep an eye on daytime naps
If a power nap gets you through the day, that’s no problem. According to the NHS, you should avoid naps unless you can still sleep well in the evening and limit them to no more than 30-45 minutes.2 But refrain from those that turn into an hour... or two... or three.
Set an alarm for your nap and stick to it. Some smart wearables can sound an alarm when you’re sleeping the lightest, meaning you wake up more refreshed.
2. Limit liquids in the evening
That’s not to say you should go to bed thirsty – then you’d be even more likely to wake up.
Try not to fear waking up for a wee, as the stress could make your sleep worse. If you need to go, go rather than trying to put it off or attempting to go back to sleep.
If you struggle to get back to sleep after a toilet break, try drinking slightly less in the few hours before bedtime. And if you’re taking very frequent trips, consider a chat with your GP.
3. Don’t be tempted by a nightcap
That glass of wine might make you feel drowsy, but it actually damages your sleep quality.3 Avoid drinking alcohol at least three hours before bed.2,4
4. Create the right space
You’re more likely to stay asleep if your environment’s right. That means blocking out any unnecessary distractions – sorry beloved pets, as well as TVs and street lights.
Make sure your duvet and pillows are comfy for you and suit the weather. A slightly cool room, with snuggly blankets, covers all bases!
Invest in blackout curtains if you can and consider sleep earplugs if there are noises you can’t control. Keep clutter to a minimum, though have anything you might need within reach.
Gentle sensory input might help – some people swear by light projectors, special eye masks or sound machines to help them drop into slumber. But what’s calming for others might be distracting to you (or vice versa), so see if you can borrow before you get influenced to buy.
And you might not like to hear it, but keep an eye on your screen time even during the day. A meta-analysis of 17 studies, including over 36,000 participants in total, found that more screen time during the day led to poorer self-reported sleep quality, greater sleep deprivation and later sleep times.5
Using your phone with the lights off is particularly linked to unhealthy sleeping habits and excessive sleepiness during the day.5
5. Don’t ignore those little aches and pains
One in six of us live with joint, bone and muscle pain in the UK.6 It’s little wonder we’re a nation of disturbed sleepers.
If you’ve been putting off a visit to your GP, now might be the time. Whether it’s night sweats, restless legs, neck aches or something else, the issues we brush off once morning comes can really play a part in your sleep health.
6. Move during the day
The goal isn’t to make you pass out by bedtime. It’s about getting your body moving, seeing some sunlight and keeping your circadian rhythm in check.
Get creative: your movement could include dancing, gardening, a stroll around the park or a trip to your local pool.
7. Wave allergens goodbye
Maybe you wake up at night feeling stuffy or with an unbearably itchy nose. Could you be allergic to something in your bedroom?
Your duvet could be home to dust, pollen or pet hair that’s making you feel gross. Depending on the allergen and how badly you react to it, using allergy-friendly bedding (and washing it often) or taking an antihistamine shortly before bed might help reduce symptoms while you're trying to get some rest.7,8
Most people can take antihistamines, but they're not suitable for everyone (e.g. older adults or if you’re pregnant). Speak to a pharmacist or GP for advice if you haven't taken one before to check if it’s suitable for you.9
Keep windows open if dust is a problem and closed if it’s pollen.8,10 An air purifier may also help remove pollutants.
Why do we need sleep?
We need good quality sleep to survive and thrive in all aspects of life. Regular, high-quality sleep gives us energy to tackle the day ahead, as well as helping: 11-15
- promote positive mental wellbeing
- look after our immune system
- influence healthier eating habits
- improve our sex lives
On the other hand, regularly experiencing poor sleep could put you at risk of health conditions like obesity, heart disease, depression, diabetes and high blood pressure.12
What’s your body clock?
Known as the circadian rhythm, the internal ‘body clock’ helps regulate our sleep, eating habits and body temperature.16
Our body clock resets itself each day by using signals from external timekeepers, such as light and dark. For example, when it gets dark at night, light-sensitive cells in our eyes send a message to our body clock, causing it to limit ‘waking hormones’ cortisol and adrenaline and increase the sleep-promoting hormone melatonin.17
Am I getting enough sleep?
Everyone has individual sleep needs: seven hours may feel like plenty for you, while someone else might feel like it’s barely scratching the surface.
But don’t worry – your body will let you know if you’re not getting enough sleep. If you have one or more of the following signs, it’s a good indicator that you may not be getting adequate sleep: 18
- trouble staying awake during the day
- feeling annoyed or irritated often
- unmotivated or lacking energy to do exercise, especially if you usually enjoy it
- gaining weight and feeling hungry a lot
- brain fog and lack of focus
Does sleep position matter?
Sleeping on your side is reportedly the most popular sleeping position.19 Here, your airways are more open than if you sleep on your back, so it could help reduce snoring too.20
Want to know if you’re doing it right? Changing up your sleep position might just help you get a better night’s rest...
Sleep position: On your side
How it works: Drawing your legs up slightly towards your chest and using a pillow between your legs helps take the pressure off your back 20
Sleep position: On your side or your back
How it works: If you sleep on your back, putting a rounded pillow that supports the natural curve of your neck provides much-needed support. If you sleep on your side, put a pillow that’s higher under your neck than your head to keep your neck aligned 20
Sleep position: On your back
How it works: Your face isn’t being pressed into your pillow and your skin isn’t being squashed or stretched, meaning you’re less likely to develop wrinkles this way 20
Sleep position: On your side
How it works: Sleeping on your side allows your airways to remain more open. Helping people to learn to sleep on their side may be an effective technique for sleep apnea 21
The final say
Whether you're trying to help protect your long-term health or you’re just over feeling rubbish in the morning, you deserve a better night’s sleep.
Want to learn more about the science behind it all? Visit our Sleep Hub... just be sure to log off before bedtime.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Morphy H, Dunn KM, Lewis M, Boardman HF, Croft PR. Epidemiology of insomnia: a longitudinal study in a UK population. Sleep [Internet]. 2007 Mar [cited 2025 Feb 4]; 30(3): 274-80. Available from: https://pubmed.ncbi.nlm.nih.gov/17425223/
2. NHS East and North Hertfordshire. Sleep Hygiene Advice [Internet]. NHS [reviewed 2010 Aug; cited 2025 Feb 4]. Available from: https://www.enherts-tr.nhs.uk/wp-content/uploads/2019/10/sleep_hygiene_advice-1.pdf
3. NHS. Tips on cutting down [Internet]. NHS [reviewed 2022 Sep 16; cited 2025 Feb 4]. Available from: https://www.nhs.uk/live-well/alcohol-advice/tips-on-cutting-down-alcohol/
4. He S, Hasler BP, Chakravorty S. Alcohol and sleep-related problems. Curr Opin Psychol [Internet]. 2019 Dec [cited 2025 Feb 4]; 30: 117-22. Available from: https://pubmed.ncbi.nlm.nih.gov/31128400/
5. Chu Y et al. Dose-response analysis of smartphone usage and self-reported sleep quality: a systematic review and meta-analysis of observational studies. Journal of Sleep Clinic Medicine [Internet]. 2023 Mar 1 [cited 2025 Feb 4]; 19(3). Available from: https://jcsm.aasm.org/doi/10.5664/jcsm.10392
6. Versus Arthritis. The State of Musculoskeletal Health 2024. Versus Arthritis [cited 2025 Feb 4]. Available from: https://versusarthritis.org/media/tffdkiax/va_state-of-msk-report-nov2024-1.pdf
7. Allergy UK. House Dust Mite Allergy [Internet]. Allergy UK [cited 2025 Feb 4]. Available from: https://www.allergyuk.org/living-with-an-allergy/indoor-allergies/house-dust-mites/
8. NHS. Hay fever [Internet]. NHS [reviewed 2024 Mar 21; cited 2025 Feb 4]. Available from: https://www.nhs.uk/conditions/hay-fever/
9. NHS. Antihistamines [Internet]. NHS [reviewed 2023 May 16; cited 2025 Feb 4]. Available from: https://www.nhs.uk/conditions/antihistamines/#:~:text=Most%20people%20can%20safely%20take,medicine%20for%20a%20young%20child
10. Allergy UK. House Dust Mite Allergy [Internet]. Allergy UK [reviewed 2021 Jul 6; cited 2025 Feb 4]. Available from: https://www.allergyuk.org/resources/house-dust-mite-allergy-factsheet/
11. NHS. How to fall asleep faster and sleep better [Internet]. NHS [cited 2025 Feb 4]. Available from: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
12. NIH. Brain Basics : Understanding Sleep [Internet]. NIH [reviewed 2024 Sep 5; cited 2025 Feb 4]. Available from: https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep
13. Pattnaik H et al. Nutritional Elements in Sleep. Cureus [Internet]. 2022 Dec 21 [cited 2025 Feb 4]; 14(12). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9859770/
14. Kalmbach DA, Arnedt JT, Pillai V, Ciesla JA. The impact of sleep on female sexual response and behavior: a pilot study. J Sex Med [Internet]. 2015 May [cited 2025 Feb 4]; 12(5): 1221-32. Available from: https://pubmed.ncbi.nlm.nih.gov/25772315/
15. Kohn TP, Kohn JR, Haney NM, Pastuszak AW, Lipshultz LI. The effect of sleep on men’s health. Trans Androl Urol [Internet]. 2020 Mar; 9(Suppl 2): S178-85. Available from: https://pubmed.ncbi.nlm.nih.gov/32257858/
16. ScienceDirect. Circadian Rhythm [Internet]. ScienceDirect [cited 2025 Feb 4]. Available from: https://www.sciencedirect.com/topics/medicine-and-dentistry/circadian-rhythm
17. NIH. Circadian Rhythms [Internet]. NIH [reviewed 2025 Jan 16; cited 2025 Feb 4]. Available from: https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
18. NHS. Sleep problems [Internet]. NHS [cited 2025 Feb 4]. Available from: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/#signs
19. Skarpsno ES, Mork PJ, Nilsen TIL, Holtermann A. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nat Sci Sleep [Internet]. 2017 Nov 1 [cited 2025 Feb 4]; 9: 267-75. Available from: https://pubmed.ncbi.nlm.nih.gov/29138608/
20. Sleep Foundation. Best Sleeping Positions [Internet]. Sleep Foundation [reviewed 2024 Dec 20; cited 2025 Feb 4]. Available from: https://www.sleepfoundation.org/sleeping-positions
21. Sleep Foundation. Best Sleeping Position for Sleep Apnea [Internet]. Sleep Foundation [reviewed 2024 Jan 5; cited 2025 Feb 4]. Available from: https://www.sleepfoundation.org/sleeping-positions/best-sleeping-position-for-sleep-apnea
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