7 simple ways to sleep better tonight, according to a neuroscientist

Falling asleep ought to be one of the most natural things we do, yet for many of us it can feel frustratingly out of reach. Just as the day finally quietens down, the mind often seems to do the opposite – replaying conversations, running through tomorrow’s to-do list or simply refusing to switch off. Stress, screen time, irregular routines and late-night overstimulation can all make it harder to drift off, even when you’re physically tired.

The good news is that there are practical, evidence-based ways to make bedtime feel easier. To find out what genuinely works, we spoke to chartered psychologist and neuroscientist Dr Lindsay Browning, who shared the simple habits and sleep techniques that can help calm a busy mind and support better rest.

Ensure that you have a good, supportive bed

'If your bed is old and uncomfortable, or too soft or too firm, you may struggle to drift off to sleep. A good mattress should support your body while being comfortable enough for you to feel relaxed. Your shoulders and hips should sink into the mattress, with your back supported so that your spine stays straight, not curved. If you can't manage to buy a new mattress, try flipping yours or adding a mattress topper or blankets so it provides the correct support.'

Avoid heavy meals around bedtime

'Eating a large meal too close to bedtime can cause indigestion, making it harder to sleep. However, going to bed on a very empty stomach can also hinder sleep. Try a light snack before bed if you’re hungry, such as oat biscuits, banana or yoghurt.'

Give yourself an hour before sleep to wind down

'Put away phones, tablets and laptops an hour before bed and do something relaxing instead. If you are working straight before you sleep, you will find it hard to move from work mode to sleep mode. A relaxing activity such as reading, listening to music or meditating before bed will help.'

4 Try to stick to a regular sleep schedule

Going to bed and getting up at around the same time each day helps keep your body clock on track. After a poor night’s sleep, it can be tempting to stay up later or sleep in, but changing your routine can make it harder to fall asleep the next night. A regular pattern helps your body know when it’s time to wind down and when it’s time to wake up.

5 Have a warm bath before bed

'Your body temperature decreases as you fall asleep. If you have a warm bath, you artificially raise your body temperature. So when you get into bed, your body temperature will naturally mimic the drop in temperature that happens as you fall asleep.'

6 Keep your bedroom cool and dark

Your bedroom setup can make a real difference to how easily you fall asleep. A cool, quiet, dark room helps your brain recognise that it’s time to rest. If you can, keep the room well-ventilated and use blackout curtains or an eye mask to reduce light. Even small distractions – like standby lights or noise from outside – can affect sleep for some people.

7 If you can’t sleep, get up!

'If you’ve been lying in bed for a long while, simply get up. The longer you lie in bed watching the clock or checking your phone, the more anxious you’ll become. It’s much better to get out of bed and do something else for a while (like read a book) until you feel more sleepy.'

3 sleep tricks to try tonight

The alphabet game

Pick a category – such as animals, foods or celebrities – and work through the alphabet, naming one for each letter. The aim is to give your mind something simple and absorbing to focus on, without making you more alert. Done gently, this can help interrupt anxious thoughts and make it easier to drift off before you reach Z.

The ‘fake commute’ visualisation

Imagine yourself on a familiar journey, and picture it in as much detail as you can. It might be your old route to work, a favourite walk, or even a slow trip around the supermarket, aisle by aisle. As you go, notice the landmarks, turns and everyday sounds along the way. This kind of gentle, repetitive visualisation can help settle a racing mind and give your brain something calm and steady to focus on.

Progressive muscle relaxation

Start at your toes and gently tense each muscle group for a few seconds before slowly letting it go. Then work your way up through your legs, stomach, shoulders and jaw. Many people hold onto tension without noticing, especially after a stressful day, and deliberately releasing it can help your body feel calmer, heavier and more ready for sleep.

For more sleeping info and bed advice, visit www.andsotobed.co.uk.

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