Struggling to Sleep? 10 Simple Tips That Can Really Help.
According to the NHS, as many as one in three people have trouble sleeping and if you’ve ever found yourself wide awake at 3am with a head full of racing thoughts, you’re not alone. It’s a frustrating cycle: you can’t sleep, then you worry about not sleeping, and that just keeps you... well, not sleeping.
Sleep is so important. It helps our bodies recover, sharpens our concentration, and lifts our mood. So, if you’ve been struggling to nod off or stay asleep, here are ten simple, tried-and-tested tips that might make a big difference.
1. Stick to a Sleep Schedule
If you’re a parent, you’ve probably spent months helping your little one develop a bedtime routine. Well, turns out we grown-ups need routines too!
Try to go to bed and wake up at the same time every day even on weekends. It helps train your body to know when it’s time to sleep. Adults typically need between 7–9 hours a night, but most of us only manage around 6.5 hours. A consistent schedule can really help.
2. Create a Wind-Down Window
Give yourself at least 30 minutes to unwind before you hit the pillow. This is your signal to the brain that the day is done.
Try reading, taking a warm shower, doing some gentle stretches, or just sitting quietly with a cup of herbal tea. Find what works for you and make it part of your nightly routine.
3. Switch Off the Screens
That blue glow from phones, tablets, and TVs? Not your friend at bedtime. It can mess with your body’s production of melatonin the hormone that helps you feel sleepy.
So put down the tech, dim the lights, and maybe pick up a book or listen to some calming music instead. If you’ve got light coming into the room from outside, blackout blinds can also be a game-changer.
4. Watch the Caffeine (and the Nightcap)
Caffeine can hang around in your system for up to 8 hours, so it’s best to avoid coffee or energy drinks after lunchtime.
And while a glass of wine in the evening might make you feel relaxed, alcohol can actually disturb your sleep later in the night so try to keep it to a minimum close to bedtime.
5. Can’t Sleep? Don’t Stay in Bed
If you find yourself tossing and turning, don’t just lie there getting frustrated. Sleep experts suggest getting out of bed after about 15 minutes if you’re still awake.
Go to another room, do something calming (like reading or listening to soft music), and only go back to bed when you feel drowsy. This helps your brain associate bed with sleep, not with stress.
6. Get It Out of Your Head
If your brain feels like it’s running a marathon of thoughts when your head hits the pillow, grab a notepad and write them down. Whether it’s your to-do list, worries, or things you’re trying not to forget, getting it on paper can help clear your mind.
Tell yourself: “This can wait. I’ll deal with it in the morning.”
7. Thinking About Quitting Smoking?
This one’s tough, but worth considering, nicotine is a stimulant, and it can disrupt your sleep. Plus, smoking can make nighttime breathing problems worse. If you're already having trouble sleeping, giving up could really help.
8. Check Your Medications
Some medications (even over-the-counter ones) can interfere with sleep. If you’re struggling to sleep and think this could be a factor, have a chat with your GP or pharmacist to see if there’s an alternative.
9. Move More During the Day
Getting some exercise during the day, ideally 30 minutes of something that gets your heart pumping can really improve your sleep. Just avoid intense workouts too close to bedtime, as they can leave you feeling too energised.
10. Make Sure You’re Breathing Clean Air
Here’s one most people don’t think about: if the air in your bedroom isn’t clean, it can mess with your sleep. A Harvard study found that indoor air pollution can lead to breathing issues during the night.
The solution? A quiet, high-quality air purifier that removes allergens and pollutants can make a huge difference to how well you sleep. You’ll breathe easier and sleep more soundly.
Take a look at our range of super quiet air purifiers here
One Last Thought
Improving your sleep doesn’t have to mean a complete lifestyle overhaul. Sometimes, small changes can lead to big results. Try one or two of these tips tonight and see how you feel in the morning.
Sleep well.