Sleep is now on the health agenda: what can you do at home for better sleep?

Lisa Artis

Deputy CEO, The Sleep Charity

Better sleep is now on the agenda for a healthier, more productive nation; and with 40% of the population suffering from sleep problems, it’s time to take a closer look at our homes and make changes. 

Quality sleep is vital for health and wellbeing. However, over a third of Brits suffer from sleep problems. Earlier this year, The Sleep Charity launched The Charter for Sleep Equality — adding sleep to the workplace health agenda. It’s now recognised as a major factor in achieving a healthy nation, with workplaces adding sleep training to their health and wellbeing programmes.  

However, better sleep is created at home; and there are simple, practical things people can do to encourage this. 

The perfect environment for better sleep

Creating — and maintaining — the perfect sleep environment is essential to achieving better sleep. The bedroom should be welcoming; usually cool, quiet, dark and clutter-free with a comfortable, supportive bed.  

We also advise that electronic devices are switched off an hour before bedtime or even banned from the bedroom. Bright screens in the hour before bedtime can affect our sleep (particularly, how long it takes for us to fall asleep) by suppressing the sleep hormone melatonin and disrupting the body’s circadian rhythms. 

Aim to wind down at least an hour before bed as you switch screens off.

Better sleep comes with comfort

Comfort — whether the bed or the bedding — also plays a part in optimising sleep. The ideal temperature is around 16–18°C. Make sure the room is tidy. A study conducted by New York’s St. Lawrence University revealed that a messy bedroom can lead to a poor night’s sleep and increased anxiety. 

Better sleep starts before you get to bed

Set a proper bedtime routine. Aim to wind down at least an hour before bed as you switch screens off. Do something that you find enjoyable such as listening to soothing music or sounds, reading or meditating.   

Going to bed and waking up roughly at the same time each day — even on weekends — is important for our body clocks. Exposure to natural light when you wake up in the morning helps suppress melatonin and boost alertness.  

Consider what you do during the day that may impact sleep, such as caffeine consumption. Exercise is great for sleep and mental health, but try to do it earlier in the day rather than before bedtime. Even a short walk can make a difference.   

Sleep is a basic human need, and how we sleep affects how we feel — whether it’s our mood, relationships or work. It’s essential, and we must protect it.