How to sleep better

Most sleep advice is either obvious or expensive. The changes that make a real difference tend to be small, free and boring: darkness, a cooler room, a consistent wake-up time.

Nothing here replaces a GP visit if sleep problems have gone on for weeks. Treat it as the sensible baseline to try first.

Fix the light first

• Light is the single strongest signal your body clock uses - dark room, dark eyes.
• Blackout blinds rarely block everything, which is why a sleep mask is the cheapest upgrade going.
• Get daylight on your face within an hour of waking. It sets the timer for that night.
• Dim the lamps an hour before bed rather than switching from bright to black.

Temperature and the room

• Around 16-18C suits most people. Warm room, poor sleep.
• A warm shower an hour before bed helps by dropping your core temperature afterwards.
• Keep phones charging on the other side of the room, not the bedside table.
• Earplugs are the noise version of an eye mask, and cost about the same.

Timing beats duration

• Get up at the same time every day, including weekends. This matters more than bedtime.
• Cut caffeine after about 2pm - it has a half-life of roughly five hours.
• Alcohol gets you to sleep faster and wrecks the second half of the night.
• Naps under 20 minutes are fine; an hour at 5pm is not.

When you wake at 3am

• If you are awake more than 20 minutes, get up. Lying there teaches your brain that bed means worrying.
• Low light, something dull to read, back to bed when you feel sleepy.
• Do not check the time. Knowing it is 3.40am has never helped anybody.
• One bad night is normal. A month of them is worth mentioning to a GP.

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How to write it so it lands

• Same wake-up time every day is the single highest-return change.
• Dark, cool, quiet - fix those three before spending money on anything else.
• Screens matter less than the argument you have on them at 11pm.

Where to shop next

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• Shop bedtime eye masks
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Frequently asked questions

Does an eye mask really improve sleep?

Blocking light helps melatonin production, and studies on sleep masks in bright environments show better sleep quality and alertness the next day. It is not a cure for insomnia, but it fixes one obvious problem cheaply.

How long does it take to fix a sleep routine?

Usually one to two weeks of a consistent wake-up time. The first few days feel worse, which is why most people give up too early.

When should I see a doctor about sleep?

If poor sleep has lasted more than a month, or you are told you snore heavily and stop breathing, speak to a GP. Both are treatable and neither is fixed by a better pillow.