Our guide to a better night's sleep
Losing sleep over sleep? Our handy tips and products are here to help.
Counting sheep not doing the trick? You’re not alone. Many of us find dropping off to sleep difficult. Luckily there’s lots of things you can try to improve the quality of your sleep and help you drop off to the land of nod.
Signs you aren't getting enough sleep
Aside from droopy eyelids and persistent yawning, here are some of the other side effects from not getting enough kip.
- Feeling irritable – Moody mornings and a lack of concentration are both classic signs of a lack of sleep.
- Feeling hungry – If you aren’t getting enough energy from sleep, you may be compensating with sugary food.
- Feeling ill – A prolonged lack of sleep can affect your immune system and leave you feeling rundown.
- Mental health – Anxiety is a common side effect from lack of sleep.
How much sleep do I need?
Everyone is different in how much sleep they need, but the National Sleep Foundation recommends that adults aim for 7 to 9 hours of sleep a night. Children need far more to aid their development.
You can find out more about baby sleep by reading our baby sleep guide.
Natural sleep tips
- Routine – Try to go to bed and wake up at similar times each day. This helps train your body clock on when it’s time to get some rest. Spending less time on your phone or computer can also help.
- Avoid late night snacks and caffeine – Eating food and drinking caffeine give us energy. Try to eat less before bedtime and stick to caffeine earlier in the day.
- Exercise – Regular exercise during the day is a great way to reduce the time it takes you to fall asleep.
- Go outside – Getting some sunlight in the day is scientifically proven to improve the quality of your sleep.
- Unwind – Take some time to relax and unwind in the evening. Don’t do anything too strenuous. Apps like Calm, or reading a book, are easy ways to take some much needed me-time.
- Take a bath – Enjoy some quiet alone-time before you go to bed.
Not sure why you can't sleep? A smart watch with sleep tracking can help you understand your quality of sleep. It gives you a sleep score and helps you understand how much deep and REM sleep you've been getting.
Choosing the right mattress
If you’re enduring restless nights and waking with aches and pains, it could be that you have an old, or wrong type, of mattress.
Soft mattress – Best for side sleepers that are still when they sleep.
Medium soft mattress – Best for side sleepers and those that move around in their sleep.
Medium mattress – Best for back sleepers as your weight is evenly distributed.
Medium firm mattress – Best for stomach sleepers as they keep your spine straight.
Firm mattress – Best for stomach sleepers of above average build.
Our 100 night comfort promise
Sleep well solutions
Is your room sleep ready?
Your environment can play a big part in the quality of your sleep. An untidy space can cause anxiety and leave you staring at the ceiling when you should be sleeping.
And if your room is looking a little tired, why not go for a full refresh and create a soothing sleep sanctuary.
How to relax and unwind before bed
Create a relaxing haven to settle down before you sleep. Setting the mood right can help you drop off sooner and get in to that all important bedtime routine. For tips on how to look after you and your health, take a look at our wellbeing guide.
Lavender is the classic scent for sleep, but chamomile, bergamot, rose and jasmine also have calming effects. Make your own with water and dry lavender or pick up a diffuser.
Dim the lights
A dimmable lamp or smart lighting can help you set the mood just right for bedtime. Setting the lights low tells your body that it's almost time to switch off for the night.
A smart clock sets the light in your room according to the time of day. It can also make sure you wake up just right in the morning by adjusting the morning light to the sunrise.
Helping your kids sleep well
A sleepy safe haven
Give your kids and little ones the room of their dreams. Children and babies need far more sleep than adults, so it's important to create a space that leaves them feeling safe, happy and ready for sleep.
Kids sleep tips
- Keep the evening sun and morning sunrise at bay with some blackout blinds.
- White noise machines can be soothing for many little ones. It's worth a try if they struggle to settle at night.
- Add some subtle kids room accessories that match their budding personalities.