Top Tips for the Perfect Night's Sleep

There's nothing quite like putting your head on the pillow and drifting off within minutes. With busy days, screens and late nights, that can feel hard to achieve, but a few simple habits can make a real difference.

Here are our top tips for a better night's sleep.

1. Stick to a sleep schedule

Your body runs on a natural 24-hour sleep-wake cycle, known as your circadian rhythm. Going to bed and getting up at roughly the same time every day, including weekends, keeps that rhythm steady. Most adults need around 7 to 9 hours of sleep a night, so work back from the time you need to get up.

2. Wind down before bed

Give yourself an hour or so to relax before you want to fall asleep. Jumping straight into bed after a busy evening rarely works. Reading a book, having a warm bath or listening to calm music all help your body get ready for sleep.

Keep lighting low in the evening. Bright light, especially from screens, signals to your brain that it's still daytime.

3. Cut back on caffeine

Coffee, tea, cola and energy drinks can keep you awake for hours after you drink them. Try to avoid caffeine in the afternoon and evening, and swap to decaf or herbal drinks later in the day.

4. Keep technology out of the bedroom

Scrolling on your phone, watching TV or gaming in bed keeps your brain active and blurs the line between rest and entertainment. Where you can, keep devices out of the bedroom, or at least put them away half an hour before sleep, so your bed is for sleeping.

5. Make your bedroom sleep-friendly

Your surroundings have a big effect on your sleep:

• Temperature: a cool, well-ventilated room helps you sleep better. Adjust your bedding with the seasons so you're never too hot or too cold.
• Light: blackout curtains or blinds help, especially in summer.
• Noise: keep it quiet, or try soft background noise if you live somewhere busy.
• Your bed: an old or unsupportive mattress is one of the most common causes of poor sleep.

6. Snoring or always tired? Talk to your GP

Loud snoring, breathing that stops and starts, or feeling exhausted however long you sleep can be signs of sleep apnoea. It's a medical condition, so speak to your GP, who can arrange tests and treatment. The NHS sleep apnoea page explains the signs.

7. Check your mattress

If you've tried everything and still wake up tired or aching, your mattress may be the problem. Read the 6 signs it's time to replace your mattress, then explore our range of mattresses to find the right support for you.