Sleeping well doesn't come down to one trick, but to small habits repeated every day. These eight make the biggest difference, and almost all of them are free.
1. Go to bed and get up at the same time
Your body runs on an internal clock. Keeping a similar schedule, weekends included, helps you feel sleepy sooner and makes it easier to wake up.
2. Get light in the morning and dim it at night
A few minutes of daylight when you get up helps set that clock. As evening falls, switch to warmer, softer lights so your body knows bedtime is coming.
3. Put screens away a while before bed
Your phone in bed stretches the night without you noticing. Try leaving it outside the bedroom and swap those last minutes for a book or quiet music.
4. Watch the bedroom temperature
It's easier to sleep in a cool, well-aired room. Open the window for a while each day and choose a duvet that suits the time of year.
5. Go easy on coffee and heavy dinners
Avoid coffee and other caffeinated drinks from the afternoon on. Eat a light dinner and, if you can, a couple of hours before going to bed. Alcohol may make you drowsy, but it makes your rest worse.
6. Move during the day
Walking or exercising regularly helps you sleep better. Just keep your most intense workouts for a few hours before bedtime.
7. If you can't fall asleep, get up
Tossing and turning only adds to the worry. If you've been awake for a good while, get up, do something quiet in low light and go back when you feel sleepy.
8. Check your mattress and pillow
If you wake up tired or sore, or sleep better away from home, your mattress may no longer be supporting you properly. Your pillow matters too: it should keep your neck in line with your back.
All our mattresses come with a 100-night home trial, so you can take your time to check it's the right one for you.
If sleep problems last or affect you during the day, talk to your doctor.
