How To Sleep Better At Night: Tips To Hack Your Sleep

How To Hack Your Sleep

A good night’s sleep is essential for navigating our day-to-day lives, ensuring we’re the most productive we can be, along with improving our overall health and mental well-being. However, many people struggle to get the rest they need.

That’s where sleep hacking comes in - a science-backed approach to optimise our sleep for the maximum benefits. By making simple adjustments to your routine, you can wake up feeling more refreshed and energised.

In this guide, we’ll explore tips for better sleep and the sleep hacks that actually work, helping you unlock deeper, more restorative rest.

Dr Lindsay Browning, psychologist and sleep expert here at And So To Bed, explains:

“Struggling to sleep can disrupt the brain’s ability to regulate emotions and manage stress. When you don’t get enough rest, your body produces more cortisol, the stress hormone, making you feel more anxious and overwhelmed. Sleep also affects the amygdala, the part of the brain responsible for emotional responses, causing you to react more strongly to negative situations.

“Additionally, poor sleep reduces activity in the prefrontal cortex, which controls reasoning and decision-making. This makes it harder to cope with stress, think clearly, and regulate mood—leading to increased irritability, anxiety, and even depression over time. In short, sleep is essential for emotional balance and mental resilience!”

Understanding Sleep Basics

To have truly beneficial sleep, having a robust circadian rhythm is key. This allows your body to know when it should be tired and when it should be awake, allowing you to feel refreshed when you need to, and drop off easier when it is time for bed.

Stick to the same bedtime all week long

One of the best ways of doing this is to keep the same bedtimes and wake times all week, including the weekend. If you go to bed early and wake up early on weekdays, but stay up late and have a lie-in on the weekend, you are giving yourself weekend “jet lag” – making it much harder to go to sleep early on a Sunday night ready for another early start on Monday morning.

Get to know your sleep stages

In line with this, sleep quality is extremely important as it doesn’t matter if you are getting 8 hours a night if it is all poor quality. Poor quality sleep is caused by frequent waking which interrupts the sleep cycles, meaning you are not getting enough of each sleep phase.

Sleep is made up of three main parts:

Rapid Eye Movement sleep (REM, where we are most likely to dream)
Light Sleep
Deep Sleep

These happen in sleep cycles throughout the night - always starting as light sleep, deep sleep, back to light sleep and then REM sleep, then the cycle repeats again.

As much as “deep sleep” might sound like it is the only important part of sleep, that isn’t really true; we need all the different parts of our sleep to be healthy as they provide different functions.

Think of it like eating a healthy balanced diet. You need to have protein, carbohydrates, and vegetables and you would not be healthy if you only ate protein or only carbohydrates. Similarly, we need all the different stages of sleep to be healthy.

At the beginning of the night, we tend to proportionately have more deep sleep and as the night progresses we tend to proportionately get more and more REM sleep. If you only get a small amount of sleep (say 3 hours) because you are woken much too early, you are likely to not get the right proportions of the different kinds of sleep. This is because you probably won’t have had enough REM sleep as that happens increasingly towards the end of the night.

Dreaming (most often in REM sleep) is vital for helping us to process our emotions and make sense of what’s going on in our lives. If you are depressed or having a particularly difficult time in your life you might find that your dreaming sleep is not functioning to help you process the painful emotions you are going through.

Having a regular bedtime and wake-up time is a great way to improve sleep quality.

Why are you struggling to sleep?

There are many reasons why people struggle with sleep. Changes in the time of year, increased stress levels, pain or illness can throw off sleep patterns, making it harder to feel rested. The good news? Small adjustments to your routine can make a big difference. By using proven sleep hacks, you can create a healthier sleep environment and train your body to rest more effectively.

If you’ve been struggling with sleep lately, don’t worry—we’ll explore how to sleep better with simple, science-backed strategies to help you wake up feeling refreshed.

Top Sleep Hacks That Actually Work

Getting a good night’s sleep isn’t simply about clocking up the sleep hours, but is in fact about sleeping smarter. Here are some of the top evidence-based sleep hacks to help you fall asleep faster, stay asleep longer and wake up feeling refreshed.

1. Stick to a consistent sleep schedule

As mentioned previously, a consistent sleep schedule is essential for improving sleep quality long term. Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.

It is recommended for adults to sleep between 7-9 hours a night, however, it isn’t always possible to get a full 7-9 hour block of sleep every night, whether that is due to young children or shift work.

In these cases, people can try to top up their sleep strategically - by taking a deliberate nap.

Naps can add up to help complete the 7-9 hours we need but they either need to be short naps (20 minutes) or the full 90-110 minutes. Anything in between will cause grogginess as you will be waking mid-sleep cycle in deep sleep. Also, where possible try to nap around lunchtime, rather than too close to bedtime, to avoid problems falling asleep at night.

2. Do not replace sleep with caffeine

It is also important not to compensate for poor sleep by overindulging in caffeine. It may be tempting to have a cup of coffee as soon as you wake up in the morning, but your body naturally has a cortisol spike which makes you feel more awake. Instead, wait until you have been up for an hour to an hour and a half before grabbing that cup of coffee. Also, remember that caffeine has an average half-life of around 6 hours. That means that 6 hours after your cup of coffee, half of the caffeine is still in your system keeping you awake.

3. Disconnect device

Many of us turn to our phones or laptops as a form of relaxation before bed, but overuse of screens can encourage us to keep scrolling instead of going to bed on time. In an ideal world, you would not use screens in bed so that your brain thinks of your bed as a place for sleep instead of a place for watching TV or working. Also, avoid picking up your phone if you can’t sleep during the night as the bright light from the screen can affect melatonin production as well as the device distracting you from going back to sleep.

If you do need to use your devices late in the evening, then you could enable “night mode” on your devices to reduce any bright light levels. To make your bedroom a complete sanctuary - and to sleep well - try to leave technology out of your bedroom altogether.

4. Adjust the temperature

A key way to ensure your bedroom is a sleep sanctuary is to make sure the temperature is perfect. A study revealed that 4 in 10 Brits don’t sleep well on an average night, but why? The data revealed that over half of the UK (55%) gave heat as the most common reason for sleeplessness.

As we fall asleep our core body temperature naturally drops. When the room is too hot, or your covers are too thick, you can struggle to reduce your body temperature, which makes falling asleep much harder. The ideal temperature for the bedroom is 16-18 degrees however this is very much down to personal preference.

5. Keep your bedroom tidy

An untidy bedroom that also doubles up as an office can make it hard to sleep because when you’re lying in bed, your mind will be drawn to the mess and will be used to thinking about work in the bedroom. Creating a tidy, clutter-free space will make it easier for you to unwind and relax - this also includes clutter under your bed.

In an ideal world, you should keep your bedroom as a sanctuary for sleep and try to do work and exercise in another room if possible.

6. Use your bed for sleep and intimacy only

Geneally, we sleep better when our bed is just for sleep and intimacy rather than also being a place to watch television, read or even work. Therefore, ideally, you might want to have a separate chair in your bedroom where you read a book before getting into bed to go to sleep.

If you need to work in your bedroom then working at a desk rather than in the bed will be best to sleep so that your brain only associates your bed with sleeping rather than work.

7. Invest in a new, comfortable mattress

If you are frequently waking or experience unexplained pains, your mattress may need replacing. When we sleep, we should be as comfortable as possible. If your mattress is not supportive, you will find it harder to fall asleep or stay asleep.

Also, you should choose your mattress based on your sleeping style and weight. Generally speaking, a heavier person will need a firmer mattress compared to a lighter person. The number of pillows you choose will also depend on your sleeping style

You should sleep so that your spine and neck remain in a neutral position during the night. Back sleepers may need fewer pillows than a side sleeper to keep their head at the right angle through the night.

It is a good idea to choose a mattress and pillows by physically trying them out in a shop first so that you can get the right comfort level for your body shape and sleeping style. Our nationwide showrooms are open for you to test before you buy; with locations across the South East, South West, North and Central England as well as Scotland and Northern Ireland.

8. Get morning sunlight exposure

Natural light helps regulate your internal clock, making it easier to fall asleep at night. Try stepping outside for at least 10-15 minutes in the morning—even on cloudy days. This exposure signals to your brain that it’s daytime, helping align your sleep cycle and improve melatonin production later in the evening.

9. Try relaxation techniques before bed

Stress and anxiety are common culprits of poor sleep. Incorporating relaxation techniques like deep breathing, meditation, or progressive muscle relaxation can signal to your body that it’s time to rest.

How To Sleep Better At Night Naturally

If you’re looking for natural ways to improve sleep, small lifestyle changes can make a big difference. These best sleep hacks focus on optimising your body’s natural rhythms, reducing stress, and creating the perfect sleep environment—without relying on sleep aids.

1. Drink sleep-promoting herbal teas

Herbal teas like chamomile, valerian root, and passionflower contain natural compounds that are thought to promote relaxation and improve sleep quality, although more research is needed to confirm their effectiveness. Chamomile, for example, has an antioxidant called apigenin that binds to receptors in the brain which may potentially help to reduce anxiety and encourage sleep. Also, drinking a warm cup of decaffeinated tea about 30-60 minutes before bed can be a relaxing part of your pre-sleep routine to help signal to your body that it’s time to wind down.

Another popular drink is the TikTok trending “sleepy girl mocktail”. A combination of ice, cherry juice, magnesium powder, lemon and lime sparkling water, which is proposed to be a great alternative to alcohol or other high-sugar drinks. The theory behind this is that tart cherry juice contains melatonin, which is a natural sleep hormone, which might improve sleep, however, evidence is only from small-scale studies and more research is needed.

Also, using magnesium as a sleep aid is typically only effective when there is an underlying magnesium deficiency. Some sleepy girl mocktail recipes call for excessive amounts of magnesium powder which may cause problems - excessive magnesium can cause digestive issues (diarrhoea) and it may be dangerous for people with kidney problems.

You can get healthy doses of magnesium from food, including leafy greens, beans, seeds, nuts, lean protein, whole grains, and dairy, so include those in your evening meal for a natural boost.

2. Use essential oils for relaxation

Aromatherapy is a natural and effective way to create a calming bedtime routine. Lavender, cedarwood, and bergamot essential oils are thought to lower stress and promote better sleep. Although more research is needed, using essential oils can be a natural way to add relaxation before bed. You could try diffusing essential oils in your bedroom, adding a few drops to your pillow, or mixing them with a carrier oil for a relaxing bedtime massage.

3. Take a warm bath or shower before bed

A warm bath or shower about an hour before bed can help you fall asleep faster. The warm water raises your body temperature, and as you cool down afterwards, your body signals that it’s time to sleep. Adding Epsom salts or a few drops of lavender oil to your bath can enhance relaxation and reduce muscle tension.

4. Try natural magnesium supplements

Magnesium is a crucial mineral that helps regulate melatonin production and relax muscles. Low magnesium levels can contribute to insomnia and restless sleep. Foods like almonds, spinach, and dark chocolate are rich in magnesium, or you can try a natural magnesium supplement (such as magnesium glycinate) to support better sleep.

Of course, bear in mind that magnesium is only helpful for sleep if you have a deficiency and having too much can be dangerous so it’s worth checking with your doctor before starting these supplements.

5. Get fresh air and sunlight during the day

Exposure to natural light helps regulate your circadian rhythm, making it easier to fall asleep at night. Spending time outdoors, especially in the morning, supports healthy melatonin levels. Aim for at least 10-20 minutes of sunlight daily, and open your windows during the day to let in fresh air for better oxygen flow while you sleep.

6. Practice gentle evening yoga or stretching

Engaging in gentle yoga, stretching, or deep breathing exercises before bed can help reduce stress and tension. Poses like child’s pose, legs up-the-wall, and forward bends promote relaxation and prepare your body for rest. Pairing yoga with deep breathing techniques can lower cortisol levels and ease you into a restful sleep.

7. Avoid stimulants and heavy meals before bed

If you're looking to improve your sleep through diet, avoiding stimulants and heavy meals before bed is essential. Caffeine, nicotine, and even alcohol can disrupt sleep quality, and alter the natural flow and proportion of the sleep cycles during the night. Try to avoid caffeine within 6 hours of bedtime. Eating an especially spicy, high-in-fat, or acidic meal closer to bedtime can lead to indigestion, acid reflux and heartburn which can disrupt sleep. Opt for a light snack like bananas, almonds, or yoghurt if you're hungry before bed.

Tips For Better Sleep Hygiene

Your sleep environment plays a huge role in how well you rest. A well-designed bedroom can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed. Here’s how to optimise your space for better sleep using some of the best sleep hacks mentioned earlier.

1. Upgrade your bedding

The right mattress and pillow provide essential support for your spine, reducing aches and discomfort that can keep you awake. A mattress that suits your sleep style—whether you prefer firm, soft, or something in between—can significantly improve sleep quality. The same goes for pillows; choosing one that aligns your neck and shoulders can prevent stiffness and pain.

2. Block out light and noise

Darkness signals your body to produce melatonin, the hormone that regulates sleep. Have thick curtains, or even blackout blinds to minimise any external light which could disturb your sleep, or you could try using a silk eyemask to help mask all light in the bedroom. In the evening, dim the lighting to help your body prepare for sleep. If outside noise is an issue, try a white noise machine, a fan or an earplug to mask the disruptive external noises. You could try playing calming nature sounds such as rainfall to create a peaceful atmosphere which will also help to mask the sound of barking dogs outside.

3. Use relaxing scents and textures

Incorporating aromatherapy may enhance relaxation and sleep quality. Lavender, cedarwood, and bergamot essential oils have been found in some studies to help calm the nervous system, making it easier to unwind. Soft, high-quality bedding made from breathable fabrics like cotton or bamboo can also improve comfort and regulate temperature, allowing air to flow during the night and absorb sweat from the skin's surface.

4. Declutter and create a calming space

A cluttered room can cause stress and make it harder to relax at bedtime. Keep your space tidy, opt for neutral colours, and incorporate soft lighting to create a cosy atmosphere. Adding a few plants like aloe vera or lavender can improve air quality and create a more soothing environment.

5. Don’t lie in bed for long periods if you can’t sleep

If you can’t sleep, then lying still in bed trying to force sleep is one of the worst things you can do. The longer you lie in bed trying to sleep and clock-watching, paradoxically the more anxious you are likely to get about not sleeping, making it even less likely that you're going to drift off.

Keeping your bed for sleep and sex only is helpful for your sleep because it helps your brain to know that your bed is a place for sleep rather than for doing other things. This is known as “stimulus control”. Especially important for mental health is not using your bed as a place to worry or to ruminate about what went wrong in your day.

It is much better to get out of bed and do something else for a little while (instead of lying in bed, not sleeping for hours) such as reading another chapter of a book before going back to bed again. Just resist reaching for your phone or you might start doom scrolling for hours.

Bonus Sleep Hacks To Try Tonight

Looking for some unexpected ways to improve your sleep? These bonus sleep hacks go beyond the basics and tap into lesser-known tricks that can help you relax, unwind, and drift off faster. Try one (or all!) of these tonight for a better night’s sleep.

Try The 4-7-8 Breathing Technique

This simple yet powerful breathing method helps slow your heart rate and relax your nervous system. Here’s how to do it:

Journal To Clear Your Mind

Making time during the day to write about anything that is worrying you or to do a gratitude journal is a great way of helping to brain dump so that your brain isn’t overloaded when you are trying to switch off to go to sleep.

Instead of your brain doing that thinking and processing during the night or in your dream sleep - which can also be disruptive to a good night’s sleep - write down any troubling thoughts, questions and ideas at a dedicated time during the day in a journal. Having a set 15-minute time to brain dump during the day will help you to get those thoughts out of your head and out of the way of a restful night.

Sleep Naked

Sleeping naked may be better than sleeping in man-made fibres, such as polyester because synthetic fibres tend to not allow air to flow through the clothes compared to natural fibres and may also cause sweat to lie on the surface which may make sleep uncomfortable as you may be lying in a pool of your own sweat. If you sleep in polyester bedclothes, then you may find it more difficult to regulate your body temperature leading you to wake up too hot or too cold. In that case, sleeping naked may be better.

If you sleep naked, then you can control your body temperature more easily by removing your duvet or blankets if you are too hot, or putting them back on if you are too cold. If you are wearing pyjamas that are too warm then you cannot easily take them off if you start to overheat during the night.

Use Two Single Duvets

Using two single duvets in your shared bed with a partner can be helpful for sleep. As different people have different ideal nighttime temperatures and may have different temperature regulation, instead of fighting over a shared duvet which may be too hot or too cold for one of you, you can try using two single duvets instead. In this way, you can choose the tog that works best for you, and you can throw the duvet off when you get too hot without disturbing your partner's sleep. By choosing the same bed linen, no one else will know that you aren’t sharing one double duvet!

Listen To A Sleep Playlist

Although it is usually best to fall asleep in a silent environment, there are some situations where using a sleep playlist may be helpful. If you live somewhere noisy then white noise can help mask those disruptive sounds helping you to fall asleep and stay asleep more easily. However, it is unlikely to be beneficial if your sleep environment is quiet to start with. Other sounds like ASMR, or slow-tempo music (like binaural beats) have become popular with some people who find that they reduce stress levels and help them fall asleep more easily. However, there is limited research to support this and more studies are needed.

Keep Your Feet Warm

Cold feet can make it harder to fall asleep because your body struggles to regulate temperature. Try wearing light socks or placing a warm water bottle at your feet to improve circulation and signal sleep readiness to your brain. Some research has found that wearing socks in bed can help a process known as vasodilation, helping your core body temperature to drop, and helping you fall asleep.

When To Seek Professional Help

If you have been struggling with poor sleep for a while or you are concerned that there may be an underlying cause for your sleeping issue, it's important to speak to a healthcare professional. While improving sleep hygiene and sleep hacks can be helpful for optimising sleep, they're not a substitute for proper diagnosis and treatment when a medical issue is present.

Certain conditions, such as obstructive sleep apnoea (OSA), will not be resolved by making simple changes to your evening routine or drinking herbal teas. Left untreated, OSA can increase health risks such as heart disease, stroke and obesity. Other sleep disorders that may need specialist intervention include periodic limb movement disorder (PLMD), REM behaviour disorder, narcolepsy and restless leg syndrome (RLS). Also, poor sleep may be a sign of another illness or deficiency (e.g. a thyroid issue or an iron deficiency) which would need to be treated, or a sign of another mental health issue (like depression or anxiety) that may need medical intervention.

Insomnia is one of the most common sleep disorders, and the gold standard treatment for this is cognitive behavioural therapy for insomnia (CBT-I). CBT-I is often “prescribed” by doctors either through talking therapies or via an online app, delivering a program to challenge unhelpful beliefs about poor sleep as well as changing behaviours that may be perpetuating the sleeping problem.

Drifting Off?

Getting quality sleep doesn’t have to be a struggle. By understanding sleep cycles, creating an ideal sleep environment, and trying both natural remedies and science-backed sleep hacks, you can set yourself up for deeper, more restful nights. Whether it’s limiting evening light, practising breathing techniques, using the right mattress and pillow, or sipping herbal tea, small changes can make a big difference.

Everyone’s sleep needs are different, so experiment with these best sleep hacks and find what works best for you. Ready to transform your sleep? Explore And So To Bed’s mattresses and pillows to create the perfect sleep setup and wake up feeling refreshed every morning!

Posted by Charlie Vose
19th March 2025

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