7 tips for better sleep

Around a third of adults experience sleep problems at least once a week and up to one in 10 adults are plagued by chronic insomnia, according to the National Institute for Health and Care Excellence (Nice).

Good sleep is important for our wider health, so how can you get more of it if you're having issues?

We asked sleep experts Professor Guy Leschziner, consultant neurologist at Guy's and St Thomas' Hospitals Sleep Disorders Centre, and Professor Russell Foster, Professor of Circadian Neuroscience at Oxford, about the science-backed ways to sleep better.

Plus, we reveal which over-the-counter sleep aids are actually worth trying.

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What causes sleep problems?

Many factors can hamper your ability to get a good night's sleep, including these common culprits:

• Caffeine, alcohol, nicotine and large meals. When consumed less than two hours before bedtime (after midday for caffeine), these can be problematic.
• Jet lag, shift changes or the clocks going back/forwards. These temporarily upset the body's internal 'clock'. 
• Exercising before bedtime. Although exercise is important, if it's within four hours of bedtime it can keep you awake.
• A bedroom that's too hot, cold, noisy or light. The NHS says that a bed that's uncomfortable is also a common cause of insomnia.

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7 simple tips to help you sleep better

In most instances, disturbed sleep can be helped by addressing your 'sleep hygiene' – environmental and behavioural factors that impact your sleep – and establishing good practices. 

1. Restrict your sleep

It might sound a bit odd, but limiting your sleep hours like this is an approved technique to improve poor sleep patterns. Prof Leschziner told us: 'Depriving yourself of sleep can enable your brain to re-establish a proper sleep schedule.' 

Here's how:

• Make a note of how long you actually spend asleep on a typical night without tossing and turning – for example, you're in bed for eight hours but only sleeping for six of those.
• Allow yourself this amount of sleep plus an additional 30 minutes – in this instance, 6 hours 30 minutes.
• Working 6 hours 30 minutes backwards from your desired waking time, switch the light out to sleep at that time – for example, you want to wake at 7am so your sleeping time should start at 12.30am.
• Once you're spending the majority of time in bed sleeping, you can gradually increase the time by 30-minute increments.

If you have a smartwatch or fitness tracker, the sleep tracking function may help you to understand aspects of your sleep patterns. Prof Leschziner advises caution about relying on these too heavily, though, as the information can sometimes be inaccurate and might in itself hamper your sleep by making you more anxious. 

Limit napping 

Although a daytime nap may seem like an easy (and tempting) insomnia solution, Prof Russell Foster, director of the Sleep and Circadian Neuroscience Institute at the University of Oxford, says these should be limited to 20 minutes in duration, and should be avoided in the six hours before bedtime, to stop them impacting your sleep at night. 

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2. Pick the right mattress and pillow

A good mattress is important. Many of us are prone to not turning them as regularly as we should, and we continue using them until they're far past their best. So if you're struggling to get comfortable it's worth sense-checking how long ago you bought yours and if it's overdue for a replacement.

The same goes for pillows, and mattress toppers can help boost comfort too - see the best-rated options in our guide to the best pillows (including what's best for front, back and side sleepers) and best mattress toppers.

Our mattress expert says

'If your mattress is more than eight years old, it's time to consider a new one – especially if you wake up with minor aches or pains or don't sleep as well as you used to. 

'Your mattress may well be softer and less supportive, plus it could have started to sag. However, you won't necessarily notice as you're so used to sleeping on it. And that's before we even consider the hygiene aspect of sleeping on a very old mattress and take into account the accumulation of dust and sweat in the layers over the years.  For more detail, take a look at our article: Do you need to replace these everyday items? 

'We test each mattress for how supportive they are for all three main sleeping positions (front, back, side) when new, but also after durability testing. This testing is designed to replicate 8-10 years of use.

'If you're unsure what mattress to get, you could go to a shop to get the feel for difference mattress types by spending time lying on them, or consider buying one with a sleep trial.'

Lisa Galliers, Which? mattress expert

Best mattress deals - get a great price on pocket-sprung, memory foam and hybrid mattresses from brands such as Dormeo, Eve and Simba. Plus see our tips on mattresses for back pain

3. Get outside in the morning – and off your phone at night

If you're not sleeping properly, spending at least 30 minutes in natural light in the morning can help reset your body clock so you can get to sleep more easily at bedtime.

Daylight is typically around 10,000 lux (the measure of light intensity) - for comparison bright office lighting generally measures less than 500 lux, which is why daylight is so powerful at helping to reset the sleep-wake cycle.

Multiple studies have also found that the blue light emitted by many tech devices, including smartphones and laptops, contributes to poor sleep and excessive daytime sleepiness.

If you've got into the habit of falling asleep in front of the TV, that could also be hindering a good night's sleep, according to a 2024 study in the journal Sleep. 

The take-out? Stop using your screens at least an hour before bedtime, even if they are in night-light mode, to avoid brain overstimulation preventing good sleep.

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4. Block out the light

As well as reducing your exposure to devices in the run-up to sleep time, think about how light your sleeping space is - whether that's light from street lights, security lights or even a full moon.

There is evidence that higher light at night can increase the prevalence of sleep problems by 22%, and a 2022 systematic review of observational studies concluded that keeping a bedroom dark at night may be an important strategy for reducing the risk of sleep problems.

• Use blackout curtains or blinds. These are generally made with tightly woven or even double-lined fabric to prevent light seeping in. 
• Wear an eye mask. There is a 2022 study in Sleep suggested that eye masks improve sleep quality in spaces where there are high light levels.

Best eye masks for sleep - discover the best-rated eye masks from our tests to help you drift off to sleep, plus the best ear plugs

5. Take a warm bath or shower

A 2019 study found that a warm bath or shower an hour or two before bedtime improved both sleep quality and sleep duration, and reduced the amount of time it took to drop off to sleep by an average of 10 minutes.

Our temperature drops at night-time and this aids better sleep. Although it sounds counterintuitive, warming up with a bath before bed helps this process by drawing heat from your core to your skin and extremities and cooling you down.

If you're too hot and want to cool down before bed, a lukewarm shower is actually more effective than a cold one.

Don't underestimate the importance of room temperature, either - a 2012 study found that room temperature is one of the most important factors for achieving good-quality sleep, so aim for 16-18°C (below 12°C is too cold and 24°C or above too hot).

As well as mastering your heating system, get your bedding right - our guide to the best duvets rates duvets from brands including Ikea and John Lewis and explains tog ratings to help you choose what's likely to suit you best.

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6. Try a sleep app or fitness tracker

If improving your sleep hygiene doesn't seem to work, you could try one of many online self-help apps that offer cognitive behavioural therapy for insomnia (CBTi).

Research found Sleepio, a six-week digital sleep treatment, helped people with insomnia gain almost six extra hours of sleep a week, as well as reducing the intake of sleeping pills, time off sick and the number of GP visits.

CBTi helps you to identify thoughts and behaviours that are causing your sleep problems and replace them with more constructive ones to promote healthy sleep through better habits.

Ask your GP about CBTi, as you may be able to get Sleepstation, or NICE-recommended Sleepio, for free on the NHS.

Smartwatches and fitness trackers can also provide a useful snapshot of your sleep patterns, helping you to spot trends or triggers that might be interfering with rest.

Our expert says

'Most smartwatches and fitness trackers claim to have built-in software to track your sleep.

'When you wake up, most devices will display their estimations of when you were in different stages of sleep, such as light, deep and REM.

'But not all sleep tracking software is equal. Some only use your movement to determine if you are asleep, while superior models use your heart rate, breathing rate and skin temperature.

'None of these will be perfectly accurate, but using one can give you a general picture of your sleep rhythms and help you to understand any external factors that might be affecting it. Some also use AI-fuelled algorithms to provide more personalised insights.

'Our reviews of these products assess how detailed and easy to understand the sleep data is, as well as how plausible the results seem. We will highlight any outstanding capabilities or unusual features too. For example, the latest Apple Watch Series 10 claims to help identify cases of sleep apnoea.'

Amy Axworthy, Which? smartwatch and fitness tracker expert

Find out more in our in-depth guide to How to track sleep on a smartwatch or fitness tracker. Or head to our smartwatch reviews and fitness tracker reviews to find the best model for you at the right price.

7. See your GP to check for sleep apnoea or other health conditions

It's always worth checking in with your GP if you have newly developed insomnia issues, have concerns or are finding it's impacting your everyday life.

Insomnia can be caused by life events such as stress - whether work-related, financial or otherwise - but it can also be related to conditions such as anxiety and depression, chronic pain, sleep apnoea, heart issues and more. It can also be a side-effect of some medications.

Your GP will assess what's going on (which may include reviewing your medication) and send you for further tests if needed. 

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How to sleep better when the clocks change

Whether the clocks are going forward to British Summer Time or backwards to Greenwich Mean Time, this time shift impacts our internal body clock and can hamper sleep. 

Studies have shown a spike in incidence of heart attack, stroke, accidents at work and even road traffic accidents just after the switch – so what can you do to minimise the impact to your health and wellbeing?

Gradual preparation is key. Adjust your bedtime a few nights beforehand, going to bed about 10-15 minutes earlier each day – or by half an hour each on the Friday and Saturday before the change. 

Get out for an early walk the morning after the switch to help reset your circadian rhythm. It's worth adopting this habit for any kids and pets too – and doing the same for mealtimes – to help your household transition smoothly.

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 Do sleep aids such as lavender sprays, magnesium and melatonin work?

There isn't strong evidence for the effectiveness of sleep aids such as lavender or magnesium sprays or supplements such as CBD oil. 

While a quick pill or spray is an appealing fix, it's better to address your sleep habits first and see if this resolves the issue.

Sleep sprays

There is some research about the effectiveness of lavender essential oil in improving sleep quality, although there aren’t any specific studies about pillow sprays, room mists, aromatherapy diffusers or rollerball aromatherapy applications benefiting sleep.

Prof Leschziner says the benefit may come from involving them in a sleep ritual that helps you to prepare for a good night's kip.

Lavender-based sprays vary in price: the cheapest we found was the Derma V10 lavender spray at Savers, for £1 for 30ml (£3.33 per 100ml).

Boots and Superdrug have a wide selection of sleep products, plus you'll find options at most supermarkets – for example, Sanctuary Spa Wellness Solutions sleep mist (£15 for 100ml, Tesco) and Tisserand Sleep Better pillow mist at Waitrose for £12 for 100ml.

Magnesium

2021 research reported in the journal BMC Complementary Medicine and Therapies shows there is limited evidence to support magnesium supplements as a sleep aid, and it's not robust enough to suggest any 'well-informed recommendations'. 

Prof Leschziner says: 'There is some suggestion that magnesium may help with sleep in people who have restless leg syndrome, but it's anecdotal evidence only.'

The same study also suggests that because oral magnesium is very cheap and widely available, adults with insomnia might like to try it in quantities of less than 1g three times per day to see if it helps.

The cheapest option we found was at Poundland, as £1 for 30 magnesium tablets (3p per dose). See our full story on magnesium supplements for more advice and options.

CBD

Cannabinoids like CBD have become trendy in the past few years, and some people swear they can help you sleep.

However, Prof Leschziner says: 'The jury is still out on the long-term consequences of it as an aid for sleep. There is more research to be done.'

A 2020 meta-study revealed that existing research into its use for insomnia was insufficient and further high-quality trials were needed before any conclusions could be drawn about their use for aiding a better night's sleep.

Melatonin

This hormone plays a key role in regulating sleep and can be taken as a supplement, but it can't be bought over the counter in the UK. Some people may qualify for it on the NHS, though typically for short-term use – see the full NHS melatonin guide.

Prof Leschziner says: 'It's been demonstrated that melatonin can be helpful in terms of the time it takes to get to sleep and the quality of that sleep, but the long-term effects aren't fully understood.'

Valerian

Valerian root is a popular herbal sleep supplement, but a 2024 meta-study found it 'does not have empirical support for insomnia'.

Prof Leschziner concurs, saying that although it seems to be broadly safe to take, the evidence for valerian is 'very inconsistent' and isn't adequate enough to clearly demonstrate that it helps sleep.

He says: 'My own view is that people should be trying therapies that are more definitely effective.'

Overall, trying simple routine and sleep hygiene changes are likely to be the best (and cheapest) place to start.

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Our sleep research

Martha is an award-winning senior health writer with 25 years of experience writing about health and wellbeing topics for national newspapers, magazines and websites, and for the charity sector. 

For this guide to sleeping better, Martha interviewed several leading sleep experts for their insights to bring you science-backed sleep tips, and well as looking into the sleep aid market and pricing.

In her five years at Which?, Martha has worked across health, food and parenting, investigating a range of popular topics from night-driving glasses and indigestion remedies and what causes chronic inflammation and how to tackle it. Her goal is to help you cut through the hype, myth-bust health trends and make buying decisions with confidence.

Sleep experts Martha spoke to for this article include:

• Professor Guy Leschziner - consultant neurologist and clinical leadat Guy's and St Thomas' Hospitals Sleep Disorders Centre, and author of The Secret World of Sleep.
• Professor Russell Foster - director of the Sleep and Circadian Neuroscience Institute at the University of Oxford.

For expert independent reviews of sleep kit, see our reviews of the best mattresses, pillows, toppers, sleep masks, ear plugs and more.

Article last checked and updated: 9 May 2025