Top 10 tips on how to sleep better
We’re told that sleep is one of the most important pillars to living a healthy life. Find out our top 10 tips on how to sleep better here.
Key points
- Sleep quality is just as important as sleep quantity, and many Brits are falling short on both.
- Daily habits and stress levels play a major role in disrupting sleep, with tech use and inconsistent routines being common culprits.
- While sleep tech can help, it should be used mindfully to avoid adding pressure or anxiety around sleep.
Sleep isn’t just a luxury. It’s a vital part of staying healthy, both mentally and physically. Yet many of us aren’t getting the rest we need.
Maybe you’ve found yourself staring at the ceiling, wide awake at 2am. Or waking up like you’ve barely slept at all. Well, you’re not alone.
Sometimes it’s hard to know why sleep feels so out of reach. It might be your environment, your routine, or something deeper going on. And when sleep suffers, everything else might begin to feel harder, whether it’s staying focused at work, managing your mood, or simply getting through the day.
How much sleep do I need?
In surveying 2,000 Brits aged 16 or over, our research found that more than two in five UK people aren’t getting the recommended amount of sleep. Footnote [1] The average surveyed Brit is clocking just 6.7 hours of sleep per night, while the NHS recommends getting around seven to nine hours. Footnote [2] Overall, this results in an average of 475 hours of sleep lost per year.Footnote [3]
Sleep needs vary depending on age, lifestyle and health. For example, older adults might find they sleep less deeply, but those with active lifestyles or high stress might need more rest to recover. But it’s not just about how much you sleep; it’s also about the quality of sleep you get.
If you consistently get eight hours of sleep but still feel drained, poor sleep quality may be the cause. Getting out of a cosy, warm bed may be a battle of will on your best slept days, but it may become that much more difficult with a groggy head and body feeling weighed down. This can happen when your sleep cycle is disrupted, like charging your phone overnight only to find it’s only at 20% in the morning.
How much are people sleeping?
While those surveyed aged 16-24 are getting the most sleep on average (7.08 hours), those aged 55+ are sleeping the least (6.42 hours).Footnote [1]
And it’s not just the quantity that’s lacking; just over one in five people also reported poor sleep quality.
“Even with a full night’s rest, poor sleep quality can leave you feeling tired, unfocused, and emotionally drained. It’s not just about how long you sleep, but the depth and continuity that truly support your physical and mental wellbeing. Over time, consistently poor sleep can lead to serious health issues such as high blood pressure, heart attacks, and a weakened immune system. It may also increase your risk of diabetes and significantly affect your mood and emotional resilience.’ - Medical Director Dr Subashini M, Aviva UK Health.
Our research indicates a decline in sleep quality with age. While two thirds (66%) of adults aged 25–34 report experiencing good or excellent sleep, that figure drops to just over a third (35%) among those aged 55+. Highlighting a significant shift in sleep satisfaction as people get older.
Common sleep disturbances
Over half of Brits (59%), believe that stress and overactive minds are making it hard to fall asleep. And nearly half (49%) said they are waking up in the night due to anxiety.Footnote [1]
But it’s not only our mental health keeping us awake at night, some daily habits are also impacting our sleep quality:
- Screens: A whopping 94% use screens within an hour of bedtime, with 61% doing so daily. Blue light exposure suppresses melatonin, the hormone that helps us fall asleep.
- Caffeine: Three quarters of people consume it after 2pm, which can delay sleep onset. And a quarter (25%) do this daily.
- Alcohol: Nearly half (46%) drink alcohol in the evening once or more per week, which can disrupt sleep cycles.
“Sleep struggles aren’t just about age or where you live, they’re rooted in how we live. From stress and anxiety to caffeine, alcohol, and screen time, our daily habits are quietly shaping our nights.” - Medical Director Dr Subashini M, Aviva UK Health.
The real-life impacts of poor sleep
The effects of poor sleep show up in more ways than we might expect. According to our data, these are the six most common struggles people face when they're not getting enough quality rest: Footnote [1]
- feeling tired or low on energy (57%)
- feeling grumpy or short-tempered (32%)
- struggling to concentrate (31%)
- skipping exercise due to tiredness (25%)
- feeling forgetful (22%)
- feel sad or depressed (20%)
According to the NHS, longer stretches of poor sleep can negatively impact both physical and mental health. It can lead to persistent fatigue, irritability, difficulty concentrating, and low mood, all of which can interfere with relationships, work, and daily functioning.
Sleep tech: friend or foe?
Nearly a third (31%) of those tracking their sleep score, at least once per week, found doing so put them under too much pressure to get a good night’s sleep. Footnote [1] So, they reduced their tracking time. And a quarter (25%) believe tracking their sleep keeps them awake at night.
Yet, as Dr Subashini points out, it could be a case of data overload.
“Sleep tracking should support wellbeing, not create anxiety. While it can offer valuable insights and help build better habits, it’s important to use it mindfully. Tracking should empower, not overwhelm. If the data begins to feel like pressure rather than support then remember, good sleep isn’t just about the numbers, it’s about how you feel when you wake up.”
Our top 10 tips for sleep
Brits are trying all sorts of methods to get a better night’s sleep, from classic wind-down routines to trending sleep hacks. Whether it's reading, showering, or even experimenting with sleep aids, our research shows people are searching for what works. But with so many options out there, finding the right approach can feel overwhelming.
1. Repetitive tasks
There’s something to be said for counting sheep. With 28% of Brits saying reading helps them drift off, it’s clear that simple, repetitive activities like reading or puzzles can be powerful tools for winding down. Footnote [1]
2. No phone zone
Or any device, really. The blue light from screens can interfere with the production of melatonin, the hormone that helps regulate sleep. As tempting as that final scroll might be, it’s best to avoid screens for at least an hour before bed.
3. Sticking to a routine
Consistency is key. Whether it’s a set bedtime or a nightly ritual like skincare or a soothing cup of tea, having a regular routine helps your brain recognise when it’s time to wind down and supports your body’s internal clock.
4. Be mindful of what you’re eating and drinking
It’s not just caffeine that can disrupt sleep; heavy meals, alcohol, and certain snacks can also make it harder to drift off comfortably. Paying attention to what you consume in the evening can make a big difference.
5. Invest in your wellbeing
Sleep aids like scented pillow sprays are used by 13% of people, and 10% turn to sleep soundscapes or ASMR, showing that sensory relaxation techniques are becoming popular ways to ease into sleep. Footnote [1]
6. Try to limit daytime naps
While a short nap can be refreshing, long or late naps might interfere with your ability to fall asleep at night. Keeping naps brief and earlier in the day can help maintain a healthy sleep rhythm.
7. Manage stress
Stress and anxiety are major sleep disruptors. Techniques like breathwork, journaling, yoga, or speaking to a therapist can help create a more relaxed state before bed. Even small changes to your environment can make it feel more calming and sleep friendly.
8. Create a calming sleep environment
Your bedroom should be a sanctuary for rest. Soft lighting, cool temperatures, and minimal noise can make a big difference in how easily you drift off. Consider blackout curtains, a comfortable mattress, and removing clutter to help your space feel more peaceful and sleep ready.
9. Get moving during the day
Staying active during daylight hours can help your body feel naturally ready for rest later on. Whether it’s a walk, a workout, or just getting outside for a bit, movement helps regulate your energy levels and supports a healthy sleep-wake cycle. Plus, a little fresh air never hurts.
10. Keep your evenings calm
How you spend the hour leading up to bed matters. Avoid stressful tasks or anything that might get your mind racing. Instead, opt for quiet activities like stretching or journaling to help ease into a restful state.
Getting better sleep isn’t always simple. But it’s possible. Whether it’s adjusting your routine, creating a calming environment, or exploring new techniques, small changes can make a big difference. And if sleep issues are affecting your health, it might be time to look deeper. With access to expert support through our health insurance, you don’t have to navigate sleep issues alone.
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