“While a lie-in can help a little, it doesn’t reverse the impact of
“Quality sleep underpins health, yet we often neglect it under time pressures from work, family, or social media.”
Lisa Artis, Deputy CEO, The Sleep Charity
Dr Vicky Cooper, Sleep Clinical Scientist, Past Chair ARTP Sleep, Association of Respiratory Technology & Physiology
How to ‘HEAL’ your sleep problems
If you struggle to get the most out of your bedtime, it’s worth seeing if the ‘four HEAL pillars’ of quality sleep can help.
If you want to sleep well, you need to be prepared for the right kind of sleep. Quality sleep is crucial. Poor sleep can worsen our performance, mood, interpersonal relationships and physical health.
Health
Our health is vital to how we sleep. For example, physical health problems, like a cold, can disrupt sleep. Medication can help, but check with a medical professional first, as incorrect medication can worsen sleep. Mental health problems, like anxiety, can also impact sleep. Tackling these issues and poor sleep together is often best.
Environment
The world around you affects your sleep, too. Your bedroom should be associated with sleep, so remove distractions and do hobbies elsewhere to help you relax better at bedtime. Light, noise and room temperature are key. If you can’t control light and noise conditions, use an eye mask or earplugs. For temperature, adjust your bedding or open a window to make the temperature comfortable. Keep a sleep diary to identify the conditions that help you sleep best.
Attitude
Getting into the right mindset for sleep is essential. Take a break from mobiles, tablets and other screen work or gaming devices. Shift your focus to activities that relax and rejuvenate you. Try relaxation techniques like mindfulness through deep breathing. Some people find writing down what’s worrying them helpful, so they can come back to it refreshed. Alternatively, make yourself a warm, non-caffeinated drink.
If your problems last over a month, speak with your GP who will help identify causes and can offer a range of treatments, including cognitive behavioural therapy (CBT). CBT can treat some mental health problems by encouraging a more positive attitude, which helps you develop a healthier sleep pattern.
Lifestyle
Changing day-to-day habits can improve sleep. Fruits and vegetables, as well as foods high in plant-based protein and unsaturated fats, can improve sleep health. However, food and drinks containing caffeine or sugar keep you awake, so avoid tea, coffee and chocolate late in the day. Alcohol may help you fall asleep but worsen sleep quality. Regular exercise reduces stress and improves sleep, but avoid night-time exercise to prevent a bedtime rush of adrenaline.
Sleep hygiene starts with your bed: tips for optimising your sleep space
WRITTEN BY Dr David Crepaz-Keay
Quality sleep is crucial for overall health, and it starts with the bed you sleep on. This March, during National Bed Month, assess your bedroom to ensure it remains a welcoming space tailored to your sleep needs.
Your sleep surroundings have more of an impact on your sleep quality than you might realise.
Create the ideal bedroom environment
If noise keeps you up at night, block out sound with earbuds and thick carpets or rugs, and ideally, install double glazing. Light can also disrupt your sleep, particularly with the (albeit) welcome lighter mornings. Use blackout curtains or blinds and wear an eye mask.
Finally, keep your bedroom temperature around 16–18°C (60–65°F) for optimal sleep. For warmth, use thermal curtains and layers of bedding. To keep cool, open windows if you can, and block out sunlight with curtains.
How to maintain your bed
A good bed is the foundation of good sleep, but maintaining it is equally important. Always follow the manufacturer’s care instructions, but generally, you should rotate weekly for the first few months and every three months thereafter. Flipping also helps minimise body impressions and extends the lifespan of a double-sided mattress. Regularly
wash your bedsheets, use a mattress protector and replace pillows every two to three years to maintain a hygienic sleep space.
When to replace your bed
Consider replacing your bed if:
• You can’t remember when you bought it, or it’s over seven to 10 years old
• You aren’t sleeping as well as you once did or wake up with aches and pains
• You sleep better in a bed other than yours
• You notice lumps on the mattress or visible signs of wear and tear, including on the base
If you and your partner disturb each other at night, consider upgrading to a larger bed. A double bed provides only 2ft 3” of space per person — less than a baby has in a cot. If your budget and the space allow, go for a bigger bed and enhance your sleep experience.
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Why over-tired Brits are losing sleep — and what can be done about it
A survey reveals that many of us suffer from poor-quality sleep. A sleep specialist has some tips on how to get a better night’s shuteye to improve our health and wellbeing.
Many of us in the UK are losing sleep and constantly waking up feeling tired rather than refreshed. If that sounds familiar, that probably includes you.
Poll reveals UK sleep concerns
Recently, sleep brand Silentnight commissioned a poll of more than 2,000 Brits1 and found that 47% only ever get a maximum of six hours of shuteye per night (a rough recommended guide is between seven and nine hours).
Meanwhile, 18% said they couldn’t remember the last time they had a decent night’s sleep. A full 90% found it hard to nod off in the first place. Around a third blamed the pressure of modern life while 32% struggled with overheating.
The rejuvenating nature of a good night’s sleep
These are concerning statistics, admits Dr Holly Milling, Silentnight’s resident sleep specialist because sleep is an essential rejuvenating process that enhances, restores and resets our minds and bodies. A lack of it can negatively affect our mood, motivation, relationships and performance at work and may mean we eat more unhealthily than usual.
“When we’re sleeping well, we’re more efficient at concentrating, learning and remembering things,” she explains. “We make better, more ethical decisions and we’re better team players. Our immunity and general physical health are improved too. There’s a host of research showing the impact that a good night’s sleep can have on preventing chronic illnesses later in life.”
On the plus side, the survey did reveal that those of us getting a paltry five hours of sleep a night or less have dropped from 22% in 2023 to 5%. Still, it’s essential that the quality of our sleep improves.
Solutions to help you feel calm and fall asleep
Dr Milling advises: first, be consistent. “Getting up at the same time every day helps set our body clock and promotes good sleep at night,” she says. “If you can access light in the morning by going out for a walk, that will help with sleep. Keep mealtimes regular; avoid caffeine after lunch; and as you approach bedtime, start to wind down. Allow your body and mind time to calm.” Avoid over-stimulation by
eating or exercising too close to bedtime.
Also, set yourself ‘a digital sunset’ by putting your phone down. “Scrolling through your phone and checking work emails can be very activating,” says Dr Milling. “It adds to stress — and stress will stop sleep because, from an evolutionary perspective, your body is trying to keep you safe by keeping you awake.”
Infuriatingly, the more desperate you are to sleep, the harder it becomes. “Try not to force yourself to sleep,” insists Dr Milling. “If you find you’re unable to sleep, don’t stay in bed; get up and do something soothing like reading a book or magazine. Once you start to feel sleepy again, head back to bed.”
Avoid over-stimulation by eating or exercising too close to bedtime.
Make sleep a priority that you value and protect
As we spend a third of our lives asleep, it makes sense to optimise our sleep environment. “Think of it like a cave,” says Dr Milling. “It should be cool, dark and quiet, and we need to feel safe in it. We also need to be comfortable and regulate our temperature, so consider the weight of blankets and duvets, and sleep on a comfortable mattress. All this helps promote sleep quality.”
Perhaps, most importantly of all, don’t consider sleep to be a waste of your time because it’s just the opposite. “Sleep is an active rather than a passive process,” says Dr Milling. “We need to prioritise it, look forward to it, value it and protect it.”
Reference: 1. Silentnight commissioned independent market research consultancy Censuswide to survey 2,000 UK adults between 10 August and 12 August 2024.
INTERVIEW WITH Dr Holly Milling Silentnight’s resident sleep specialist
WRITTEN BY Tony Greenway
What does good sleep hygiene mean in 2025?
Learn how to prioritise better sleep in 2025 with expert advice on personalised sleep hygiene, modern challenges and setting boundaries for a healthier, restorative rest.
The sleep pioneer Dr Nathaniel Kleitman referred to the ‘hygiene of sleep’ in a 1939 book.1 Another famous researcher, Dr Peter Hauri, developed the idea in 1977, providing information about lifestyle (diet, exercise, caffeine, alcohol) and environmental factors (light, noise, temperature) that affect sleep. 2 This is all good advice even today.
What sleep hygiene means for you
Interestingly, Dr Hauri never intended sleep hygiene to be static and, although the name stuck, he never liked it. However, he was positive that individuals could discover the one or two rules that would unlock better sleep for them. What might your one or two rules be?
Perhaps limiting coffee or keeping your bedroom dark. Perhaps more up-to-date enemies of sleep need to be addressed, like creating a deadline for social media use. You need to find out and directly address what interferes with your sleep. You also need to do so firmly and consistently. This is a point I made in my 2021 ‘refresh’ of sleep hygiene, part of an NHS campaign during the Covid-19 pandemic and published in a self-help book. 3
How to prioritise sleep today
It’s time we prioritise our sleep. Yet, it is easier said than done. Who likes to be the first to admit they are tired or leave the party early, especially if it’s just getting started? You may feel guilty that you’re letting other people down by prioritising your sleep. However, it gets easier with practice and sets a good example. Let’s make 2025 the year of discovering how to value and prioritise good sleep. If you need help with a sleep problem that has become persistent, seek help from a qualified health professional.
References:
1. Kleitman, N. (1939). The hygiene of sleep and wakefulness. Chapter 30 in Sleep and Wakefulness. Chicago, IL: University of Chicago Press.
2. Hauri P.J. (1977) The sleep disorders: current concepts. Kalamazoo, MI: Scope Publications, Upjohn.
3. Espie, C.A. (2021) Overcoming Insomnia: A Self-Help Guide Using Cognitive Behavioural Techniques, 2nd edition. Little, Brown Book Group, London.
Sleepless in the UK: navigating rest in a restless world
New research reveals that over half of UK adults (54%) struggle with sleep, with 46% getting less than six hours per night.1
Commenting on the study by Kalms Herbal Remedies, sleep expert and author Nerina Ramlakhan* says: “Sleep is essential to our overall wellbeing. Yet, this study shows poor sleep is contributing to a range of negative effects.”
Tackling sleep issues
“When we consistently get quality sleep, we are better equipped — both physically and mentally — to cope with life’s uncertainties. The most common sleep issues are difficulty falling asleep and waking between 2 am and 4 am, often finding it hard to fall back asleep,” Ramlakhan continues.
“In today’s fast-paced world, balancing our busy lives with restorative sleep is a real challenge. A personalised sleep-care routine that aligns with your lifestyle and fosters relaxation can significantly improve your chances of achieving restful sleep.”
Healthy sleep habits and tips
“Try to go to bed and wake up at the same time every day and incorporate calming bedtime rituals like reading a book or enjoying a warm bath. Create a sleep-friendly environment by keeping your bedroom cool, dark and quiet,” recommends Ramlakhan.
For those looking for additional support, you may benefit from the use of a traditional herbal remedy. Valerian root is commonly used for its sleep-inducing properties. Kalms Night One-A-Night, containing valerian root, is a traditional herbal medicinal product used for the temporary relief of sleep disturbances, exclusively based on long-standing use as a traditional herbal remedy.
Disclaimer: *Whilst Nerina Ramlakhan
References: 1. The Kalmfulness Index. A nationally representative study on 3,726 British respondents. Commissioned by Kalms. 2023.
WRITTEN BY Professor Colin Espie Professor of Sleep Medicine, University of Oxford
Rest assured: expert tips to improve sleep health
Poor sleep impacts everything from mental clarity to physical health. Discover expert advice, practical tips and the latest innovations to transform your nights and boost your wellbeing.
Why is sleep so crucial to our health and wellbeing? Sleep is the foundation of good health and wellbeing. When we are asleep, our bodies recover, and our brains consolidate memories and process information. You can tell when you’ve had a poor night’s sleep as it affects your mood, concentration and energy levels. If you sleep poorly over a longer period, it can weaken the immune system and increase the risk of conditions like heart disease and diabetes. Mentally, it can exacerbate anxiety and depression and impair cognitive function.
What are some common misconceptions about sleep?
One myth is that you can ‘catch up’ on sleep at the weekend. While a lie-in can help a little, it doesn’t reverse the impact of chronic sleep deprivation. Another is that everyone needs eight hours — in reality, sleep needs vary by age and individual, ranging from six to nine hours for most adults.
What healthy sleep habits should people adopt? Consistency is key. Go to bed and wake up at the same time daily, even on weekends. Create a calming bedtime routine; avoid screens, caffeine, alcohol and heavy meals before bed. Make your bedroom a sleep-friendly environment: dark, quiet and cool. Prioritise relaxation techniques like mindfulness or reading to wind down.
What are sleep disorders?
It’s estimated that around 14 million people in the UK have an undiagnosed sleep disorder and that people wait six years before seeking help for their sleep issues.1 This is a serious situation where education and support are much needed. There are many different types of sleep disorders. They all affect quality of sleep and often impact a person’s ability to properly function during the day. Most can be identified by one or more of the following:
• Difficulty falling or staying asleep
• Struggle to stay awake during the day
• Imbalances in circadian rhythm that disrupt a healthy sleep schedule
• Prone to unusual behaviours that disrupt sleep Insomnia and obstructive sleep apnoea are two of the most common sleep disorders
WRITTEN BY Nerina Ramlakhan Sleep expert and author of Tired But Wired
When should you contact a GP with sleep problems? If you’ve been struggling with sleep for over four weeks, experiencing excessive daytime sleepiness or your bed partner notices loud snoring or gasping noises, it’s essential to consult your GP.
Reference: 1. The Sleep Charity. 2024. New Report: 14m+ Undiagnosed Sleep Disorders Damaging Health, Fuelling Dangerous Behaviour And Costing Billions.
WRITTEN BY Lisa Artis Deputy CEO, The Sleep Charity
Sleep better through menopause: why tracking your sleep matters
For many women, menopause marks a significant life transition, but it comes with a frustrating side effect: disrupted sleep. Hot flashes, night sweats, insomnia and snoring can turn restful nights into exhausting battles, leaving women struggling to feel like themselves.
Dr Mike Gradisar, a clinical psychologist and researcher and Head of Sleep Science at Sleep Cycle, has spent two decades studying sleep, insomnia and 24-hour circadian rhythms. He explains why menopause affects sleep — and gives practical advice to overcome it.
How menopause disrupts sleep
Hormonal shifts during menopause create irregularities in the body’s regulation of temperature, leading to hot flashes, night sweats and frequent awakenings. Additionally, the likelihood of snoring and obstructive sleep apnoea markedly increase across menopause. The result? Poor-quality sleep, which impacts mood, cognitive function and overall health.
While lifestyle changes — like limiting caffeine and keeping the bedroom cool — do help, many women remain unaware of what else they can do.
Understanding sleep patterns with technology
Understanding what happens during the night is essential to know what you can do to improve your sleep. Sleep-tracking technology can help women identify triggers that worsen menopause-related sleep disruptions – whether it’s snoring, alcohol consumption or hot flashes linked to a warmer bed or bedroom.
• Identify disruptions: Discover whether overheating, stress or snoring is waking you up.
• Consistent snoring impacts rest: Tracking your sleep will help you understand how much and how often you snore. Positional sleeping can reduce snoring, but for persistent snoring, we advise consulting a medical specialist.
• Daily habits affect sleep: Register what happens during the day and track the results different activities have on your sleep quality, providing insights for better sleep.
• Use sleep guides: Soothing sounds, bedtime stories and mindfulness exercises can reduce worry in bed and ease the transition to sleep.
• Create a bedtime routine: Consistency is key for quality sleep. Set up a bedtime routine for yourself with reminders of when to start winding down. This simple act will help support a healthier sleep structure.
Learn more in Dr Gradisar’s latest video series where he breaks down how different life stages — from adolescence to menopause — affect sleep. With expert advice on managing stress, anxiety and hormonal-driven sleep disruptions, they provide science-backed strategies to help people regain control over their nights.
A good bed is the foundation of good sleep, but maintaining it is equally important.
~Tristine Hargreaves, Executive Director, National Bed Federation & Bed Advice UK
WRITTEN BY
Dr Mike Gradisar PhD and Head of Sleep Science, Sleep Cycle
Tips to help you get a good night’s sleep
How to sleep restfully and safely with untreated sleep apnoea and snoring
When we sleep, essential processes occur. These include removing brain waste, forming memories, processing emotions, repairing damage, building immunity and more.
Insufficient sleep is linked to medical conditions such as obesity, Alzheimer’s and cardiovascular disease. Quality sleep underpins health, yet we often neglect it under time pressures from work, family or social media. Poor sleep also affects mental health and hinders healthy choices around food and exercise. Try the following tips below to improve your sleep.
Stick to a schedule
Consistent bedtimes and wake times sync two mechanisms: time since last sleep and time of day. Inconsistent routines disrupt these, reducing sleep quality.
Consistent bedtimes and wake times sync two mechanisms: time since last sleep and time of day.
Avoid certain substances
Caffeine and nicotine are stimulants that delay sleep. Caffeine blocks adenosine, a sleep-inducing hormone, so avoid it in the afternoon and evening. Alcohol disrupts staying asleep and worsens
snoring or obstructive sleep apnoea. Limit alcohol before bed.
Manage light exposure
Light signals our brain to regulate sleep. Maximise morning and afternoon daylight exposure, but limit bright lights, especially blue light from screens, in the evening. Blue light suppresses melatonin — a hormone crucial for timing of sleep.
Cool down
Cooling induces sleep. Maintain an optimal bedroom temperature — not too hot or cold.
Switch off
Transitioning from wakefulness to sleep requires removing stimulation like noise, light and mental ‘chatter.’ Process your day, and plan tomorrow accordingly. Techniques like journalling, mindfulness, meditation or deep breathing can help quiet the mind.
Quality sleep is not a luxury but a necessity. Small, consistent changes to your habits can make a big difference to your health and wellbeing.
Untreated obstructive sleep apnoea (OSA) poses serious physical and mental health risks, along with snoring preventing non-restorative sleep for both the snorer and bed partner.
Unfortunately, many NHS sleep clinics and ear, nose and throat (ENT) departments have long waiting lists. However, it’s worth checking alternative hospitals for shorter waits.
Sleep apnoea awareness efforts
The Hope2Sleep Charity is trying to help with this concern by actively raising awareness of sleep apnoea and why it’s important to treat it, including speaking at meetings at a current OSA All-Party Parliamentary Group (APPG) in the House of Lords. We also encourage you to contact your local MP about any long delays in your area.
Waiting for a diagnosis, CPAP or other treatment?
Not everyone can afford a private diagnosis or treatment, but there are ways to help with the snoring and reduce the severity of sleep apnoea in the meantime:
• Avoid alcohol within three to four hours of bedtime.
• Limit sedating medications (eg. opioids, benzodiazepines, melatonin, some antihistamines and even certain cold remedies). Always consult your GP before making changes to prescribed medication.
• Sleep on your side, as back sleeping usually worsens snoring and sleep apnoea.
• Raise the head of your bed by four to six inches.
• Keep nasal airways clear using saline sprays, prescribed nasal sprays, nasal strips or cones. Be cautious with some over-the-counter sprays, which are only meant to be used for a few days, to avoid rebound congestion.
• Mandibular advancement devices (MAD) to pull the jaw forward. While cheap off-the-shelf versions can be tested briefly, long-term use requires a custom-fitted one from a dentist to avoid jaw pain and temporomandibular disorder (TMD).
• Manage weight if applicable, although we recognise this is difficult with sleep deprivation.
• Throat exercises may help. Watch Professor Vik Veer’s video online, which he created for his NHS patients.
Find support for sleep apnoea
Despite the NHS delays, if you believe you are suffering from untreated sleep apnoea, contact your GP for a referral to your local sleep clinic. Additionally, reach out to us for advice or support.
Learn more about sleep apnoea at hope2sleep.
WRITTEN BY
Vicky Cooper
WRITTEN BY Kath Hope CEO, Hope2Sleep
Your bedroom should be associated with sleep, so remove distractions and do hobbies elsewhere.
~Dr David Crepaz-Keay, Head of Research & Applied Learning, Mental Health Foundation
Study backs a sleep solution for children
Parents searching for a stress-free bedtime solution need not look further. This World Sleep Month, a sleep expert outlines why sleep is so important for our little ones.
Dr Azizi Seixas, PhD, explains: “In general, children need a lot more sleep than adults. Children need more sleep because sleep supports and facilitates normal and proper biological development of the brain and nervous system.”
App enhances children’s sleep
Scientifically proven to help kids in all stages of development sleep better, Moshi Kids audio stories can help kids fall asleep 28 minutes quicker and experience 50% fewer night wakings.1
Bedtime is stressful for 72% of parents, making it a challenging time for families.2 Researchers at NYU Grossman School of Medicine conducted a study on the Moshi app, revealing its effectiveness in improving children’s sleep quality. Led by Dr Seixas at NYU Langone Health, the study examined how the app benefits sleep patterns and behaviours, including for children with autism or ADHD. Findings showed that the app’s sleep audio significantly enhanced sleep health, providing scientific evidence of its positive impact on children’s bedtime routines.
Boosting sleep quality and daytime energy
Children using the Moshi app fell asleep faster, slept longer and woke up less. Parents also reported improved sleep quality through selfreported measures. Dr Seixas explains: “From the mindful exercises that children can participate in during the day, to the bedtime stories at night, an audio app like Moshi helps ground children and gives them a sense of calm before bedtime. Sleep is important for boosting energy levels, improving memory but also it helps kids manage anxiety and stress while reducing their focus on any negative thoughts.”
Addressing sleep health disparities, Dr Alicia Chung of NYU Langone Health oversaw an experiment, alongside Dr Seixas, showing the Moshi app improved children’s sleep, enhancing duration and timing and reducing night wakings. She highlighted a 22-minute increase in sleep, crucial for mood and focus and emphasised its role in addressing sleep health disparities, especially in diverse populations.
Chair of the Department of Informatics and Health Data Science at the University of Miami Miller School of Medicine
Poor sleep in childhood and adolescence affects behaviour, learning and cardiometabolic health. Establishing healthy sleep habits early promotes long-term wellbeing into adulthood.
leep is one of the pillars of health and wellbeing. This is especially true for the developing brain where insufficient sleep can lead to cognitive and neurobehavioral problems in a developing child, impacting the quality of life of the whole family.
Sleep hygiene is important from birth
One of the prerequisites for good sleep in all life periods is good sleep hygiene. From birth, we should provide a child a proper sleep environment, desirably in a separate bed. We should make sure a mattress is firm, clean and fits tightly into the bottom of the cot. The room should be dark, well-ventilated and smoke and noise-free. Over the first three months, we should aim to develop a regular sleeping routine that helps children to settle for bed and prepares them for sleep. We should encourage self-soothing behaviour and help children to learn proper sleep onset associations.
Insufficient sleep can lead to cognitive and neurobehavioral problems in a developing child.
Schedule sleep, avoid naps, keep the bedroom peaceful
Healthy sleep schedules include fixed bed and waking times, which should be enforced together
with promoting bright light exposure in the morning and dim light condition in the evening. Daytime naps should be avoided, especially in adolescents that often suffer from sleep phase delay. The use of electronics prior to sleep onset is discouraged. Instead, physical activity in early afternoon has a beneficial impact on sleep quality and should be introduced.
Other good sleep habits include omitting snacks before bedtime and abstaining from caffeine and other energy drinks that might impact sleep quality. To avoid social jetlag during weekends, refrain from staying in bed too long after wakening. To keep a positive sleep routine, daytime problems and anxiety should be kept out of the bedroom and resolved before going to bed. All of these good sleep hygiene principles will help us gain adequate and healthy sleep for our children and adolescents and give them the tools to sleep well into adulthood.
Sleep awareness month in Europe
Although the importance of sleep has been long recognised by sleep researchers, general awareness is still too low. The European Sleep Research Society (ESRS) is therefore launching an annual sleep awareness campaign in March. The focus for 2025 and 2026 is on the importance of healthy and adequate sleep in children and adolescents.
WRITTEN BY
Dr Barbara Gnidovec
Stražišar
Vice President (Clinical), European Sleep Research Society (ESRS)
