World Sleep Day is a reminder that sleep health involves more than the number of hours spent in bed. It also includes falling asleep, staying asleep and feeling reasonably restored after waking.
If you often have difficulty falling asleep, wake during the night or wake too early, begin by reviewing your daily routine and sleep environment. The following six steps are practical places to start.
6 Practical Ways to Improve Sleep Quality
1. Keep a Regular Schedule
Go to bed and wake at similar times each day, without large weekend changes where possible, to support a steadier sleep-wake rhythm.
2. Allow Time to Wind Down
Reduce work, bright light and screens during the hour before bed. Choose reading, a warm bath, quiet music or another calm activity instead.
3. Watch Caffeine, Nicotine and Alcohol
Avoid coffee, strong tea, energy drinks and nicotine close to bedtime. Alcohol may make falling asleep feel easier, but it can also produce lighter and more interrupted sleep.
4. Improve the Bedroom Environment
Keep the bedroom quiet, dark and at a suitable temperature, and address obvious discomfort from the mattress, pillow or duvet.
5. Stay Active During the Day
Regular exercise supports overall health and sleep, but avoid strenuous activity close to bedtime.
6. Do Not Keep Forcing Sleep
If you remain awake for a while, leave the bed for a quiet activity and return when you feel sleepy.
Why Might You Be Sleeping Poorly?
Sleep problems often have more than one contributing factor. Stress, emotions, irregular schedules, caffeine or alcohol, physical discomfort, noise, light, temperature and uncomfortable bedding can all affect falling asleep or staying asleep.
Can Bedding Improve Insomnia?
Bedding cannot treat insomnia or a sleep disorder, but suitable support, feel and warmth can reduce discomfort that may interrupt sleep.
- Pillow: Height and support should suit your main sleeping position, shoulder width, mattress firmness and the pillow's compressed thickness. Read the pillow height guide.
- Mattress: Focus on how comfortable it feels when lying down and whether its firmness and support suit your preference.
- Duvet: Choose warmth according to the season, room temperature and how warm or cool you normally sleep.
When Should You Seek Professional Help?
Speak with a doctor or qualified healthcare professional if sleep problems persist and significantly affect daytime life, or occur with continuing loud snoring, pauses in breathing or gasping during sleep, or unusual daytime sleepiness.
Compare Bedding for Your Sleep Habits
To improve bedroom comfort, compare pillows by your main sleeping position and choose duvet warmth according to the season, room temperature and how warm or cool you normally sleep. Explore the BIG Living pillow collection and down duvet collection.
