While it’s recommended that adults get between seven and nine hours of sleep per night, for some this can feel like a real challenge. However, there are some simple but effective changes you can make to your lifestyle that could help you achieve a better night’s sleep.

1. Try to keep consistent sleep hours

Easier said than done, but keeping your sleep hours consistent will help your body feel more prepared for some shut-eye.

2. Establish a healthy night-time routine

What is a healthy night-time routine? According to Sleepstation, it’s a good idea to exercise a few hours before your intended bedtime. Stretching will help your muscles relax while light exercise will use up some of your energy.

There are also some things to avoid before bedtime such as caffeine. This acts as a stimulant so it might be worth swapping your regular tea and coffee for herbal tea.

A digital detox can also help you unwind before bed. Bright lights from screens can make you feel more alert. Switching your laptop or mobile for a book or some meditation could help you fall asleep more easily. Refrain from binge-watching Netflix, checking emails, or scrolling through social media just before going to bed.

3. Invest in a comfortable pillow and mattress that supports your body

Aside from changing up your bedtime routines, another great way to have a better night’s sleep is to have a comfortable bed. There are plenty of pillows and mattresses on the market that can offer your body an exceptional level of comfort and support without breaking the bank.

If your sleep is affected by back or joint pain, investing in a memory foam pillow, positioning aid cushion or mattress topper could make all the difference.

4. Get the right sleeping environment

If you’ve identified that noise or light disturbs your sleep, you could purchase some thicker curtains or try wearing earplugs to see if that helps.

According to the NHS, the ideal room temperature for sleeping is between 18C and 24C, meaning a better night’s sleep could be as simple as opening a window in summer or cranking the heat up a little in the winter.

You can also buy bamboo bedding which has better temperature-regulating technology than other bedding materials on the market. The breathable bamboo fabric helps keep you cool in summer and warm in winter.

5. Seek help for a recurring or more serious sleep problem

If getting a good night’s sleep is a real battle for you, it may be a good idea to consult your GP or seek professional help. You may be referred to a sleep specialist who will be able to give you practical advice and identify if you’re suffering from any sleep disorders.

From insomnia to sleep apnoea, it’s estimated that around 30% of UK adults suffer from a sleep disorder.

At Back Care Online, we sell a range of CPAP sleep apnoea pillows which are specially designed to improve sleep quality for people who wear breathing apparatus through the night. As well as being the trusted pillow design by the NHS, they are also recommended by the British Snoring & Sleep Apnoea Association.

So there you have our top tips for getting a better night’s sleep. Why not give them a try today?


- Sleepstation: https://www.sleepstation.org.uk/articles/
- NHS: https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
- Sleep Foundation: https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need