Whether you’re ruminating on pressing work deadlines or noisy neighbours are keeping you awake, there are lots of different factors that can impact the quality of your sleep.

While one night of bad kip isn’t likely to cause major issues, experts say that chronic lack of sleep can have serious knock-on consequences for our health, increasing the risk of coronary heart disease, stroke, diabetes, obesity and Alzheimer’s disease.

With the NHS reporting that one in every three people is affected by insomnia, it’s a common problem across the globe, and one that can feel incredibly frustrating when repeatedly watching the clock tick by in the early hours.

So how can you start sleeping better and feeling more rested? Believe it or not, there are lots of small things you can do to increase your chances of sleeping better tonight and waking up refreshed tomorrow. Here are a handful of science-backed strategies to try.

Get some blackout curtains

When it comes to getting eight hours of quality sleep, your bedroom environment can make or break your chances of drifting off peacefully. Studies show that temperature, light, smell, and obtrusive clutter can all subtly disrupt our ability to settle down at night.

“The right sleeping environment is personal to everyone, so I recommend experimenting with different things to see what works for you,” says Time4Sleep’s resident sleep expert, Dr. Hana Patel. “Having said that, it’s generally easier to fall asleep when it’s dark, so you should aim to keep light disruptions to an absolute minimum.”

She explains: “When we’re in pitch darkness, the pineal gland in the brain initiates the production of the sleep hormone melatonin, which brings on that tell-tale drowsy feeling we get when we’re ready for sleep. Bright light exposure tends to do the opposite, slowing or stopping its release altogether.”

To enhance your sleep naturally, you could consider adding Form ZZZZs into your nightly routine, a nootropic blend rich in sleep-friendly minerals and adaptogens. This supplement includes 5-HTP, a precursor to serotonin, which is essential for melatonin production.

Turn down the central heating

While it can be tempting to crank up the heat for a warm and cosy bedroom, sleep gurus say that a cool room is usually better to sleep in compared to a hot or stuffy one.

“I recommend cooler bedroom temperatures of 19° to 21° celsius to create a comfortable environment that’s built to optimise sleep,” says general practitioner Dr Emila Pasiah.

And while lots of people also rely on ASMR YouTube videos or white noise casts to help them drift off, Patel recommends a silent environment for good sleep, as nighttime noise can cause a spike in adrenaline and cortisol levels, as well as elevated heart rate and blood pressure.

Quit scrolling and get a nighttime routine

Whether it’s a hot bath while listening to a podcast or reading a couple of pages of a bestseller, having a solid nighttime routine can be key to falling asleep faster and staying asleep.

“Try to develop habits that allow your body to prepare itself for bed,” advises Patel. “You could include activities that you enjoy but that also relax you, such as listening to peaceful music, reading or having a cup of caffeine-free tea.”

It can be tempting to wind down with a nightly scroll on social media, but phones, laptops, and other electronic devices are your number one sleep enemy. Studies have found they produce blue light that messes with your body’s ability to prepare for sleep because it blocks the hormone melatonin that makes you sleepy.

“Even switching your phone to dark mode or lowering the brightness can reduce the intensity of the light and the level of stimulation,” notes Dr. Patel, “but it’s always better to put your phone to bed a couple of hours before you plan to sleep.”

Eat for gut health

“New research has found that irregular sleep patterns are also associated with harmful bacteria in our guts,” explains Dr. Patel. “It’s thought that any change to our internal body clock caused by a shift in sleeping patterns (such as sleeping in on the weekends) has associations with diet quality, diet habits, inflammation and gut microbiome composition.”

As well as setting a regular bedtime, Dr Patel says that caring for your gut starts with your diet. “Reducing processed foods and focusing on consuming 20 to 30 different plants per week can help create a healthy microbiome, which in turn will help improve sleep quality,” she notes.

“There’s also some evidence to suggest that the gut microbiome influences the production of serotonin in the body, which helps us regulate sleep. Interestingly, while caring for your gut aids better sleep quality, research also suggests that better sleep habits can positively impact the microbiomes in the gut. TLDR; they’ll take care of each other if you let them.”

Avoid watching true crime shows before bed

Thanks to a plethora of streaming platforms, there are endless episodes of must-watch TV to catch-up on in our downtime. But your choice of evening entertainment could be seriously impacting your likelihood of getting enough rest.

“Intense scenes in horror or action shows can cause a spike in adrenaline and elevate your heart rate,” says Pasiah. “This ‘fight or flight’ response makes it harder for your body to relax and transition into sleep mode.” Plus, stressful or frightening content can increase cortisol levels too, a hormone associated with stress.
Instead of opting for gory slasher films or nail-biting crime dramas, signal to your body that it’s time to wind down by watching a low-stakes comedy or reality TV series instead. “Or try device-free activities altogether,” suggests Pasiah.

If sleep remains elusive for more than two weeks, it’s time to consult a GP. They can give you a full assessment and recommend treatments like cognitive behavioural therapy (CBT) or lifestyle adjustments to get your sleep back on track.

Quality sleep isn’t just a luxury, and we should all take steps to make sure we’re hitting the eight-hour sweet spot.