If you find yourself counting sheep with a big doomscroll when your head hits the pillow each night, you might be falling victim to a broken sleep pattern – but constant tiredness and the inability to switch off could be doing a lot more damage than you think. We speak to the experts on how to fix a bad sleep schedule
Words: Amy Dowrick | Images: Shutterstock
Ahead of Sleep Awareness Month this March, new research by Hillarys has revealed that half of UK workers (around 17 million people) are surviving on just 4–6 hours of sleep a night – nearly an hour below the minimum NHS guidance.
Experts have even warned that this long-term ‘sleep overdraft’ could have lasting effects on your health – reducing life expectancy by up to three years.
“If we miss out on sleep, it actually accelerates the aging process at a cellular level,” says sleep scientist and leading performance expert, Tom Coleman. “There’s going to be more issues with people and weight management, and there’s going to be more issues with mood regulation and mental health.”
And while getting a sacred 8 hours might seem like hard work, those forty winks could make all the difference when it comes to how you handle stress, what sort of food you crave and even how you have sex.
Sounds scary? Not to worry – read on to find out how the experts suggest you introduce proper, restorative sleep into your routine.
What affects a poor sleep routine?
While a faulty sleep regime could be the result of bad bedtime habits, it might also be a reaction to external factors such as work stress, or poor emotional regulation – and sleep expert Dr Deborah Lee suggests that millions of Brits sabotage their sleep before their head even hits the pillow.
“We’re trying to shove too much into our day now and we’re completely dysregulated – and we think the problem is our sleep”, says Tom. “But your sleep is the thermostat that’s measuring how you’re dealing with life.”
To try and regulate your routine, Dr Deborah Lee suggests changing these five everyday bedtime habits:
Going to bed at different times each night
“If you’re sleeping at 2am one night and the next day trying to sleep at 9pm, then your body clock is going to be confused. Even just shifting your bedtime by an hour either side can confuse it.
Try and sleep at the same time each night as it’ll help your brain recognise when it is time to rest. Pick a time that seems to be the time you’re most likely going to stick to, and the time that’s most right for you; something that’s going to allow you to get 6-8 hours of sleep a night.”
Turning the bedroom into a multi-purpose space
“Research shows that those that work from their bedroom in the day, often find it harder to sleep at night.
You want to do everything that you do in the day in a completely different location to your bedroom, if you can, as things like working and sleeping in the same environment can weaken the mental association between the bedroom and sleep.
If you’re in a small space, utilise coffee shops and co-working spaces for your day job, and try to eat dinner in the living room or garden as much as possible.”
Eating or drinking too late
“Having large meals right before bedtime, as well as lots of caffeine throughout the day and alcohol, can interfere with digestion and sleep cycles.
Alcohol may help people drift off initially, although it often leads to broken, lower-quality sleep later in the night, so try and avoid this where you can.”
Ignoring comfort and support
“Most people will only change their mattress when it’s broken, however, it’s recommended that you change your mattress every 6-8 years.
Similar to pillows, don’t just hold onto them until they break, replace them whenever you start to feel they’re getting a bit limp. A bad quality mattress, and pillows, can cause tossing, turning and awakenings that people might not always remember, but will still feel those groggy feelings the next day.”
Using screens too close to bedtime
“Most of us admit to charging our phone next to our bed – and usually what comes with that is the temptation to go on our phone while we’re trying to fall asleep.
“The blue light that gets emitted through our phones and tablets suppresses our melatonin, the hormone that can help regulate sleep.
“Scrolling on TikTok or Instagram can delay the body’s natural wind-down process, making your brain more alert and making it harder to fall asleep.”
5 bedtime routine essentials to wind down and sleep better
How to improve your sleep routine
After establishing the root cause of the problem, why not try these four tips by Tom to rebuild a healthy sleep pattern:
Build a bridge to sleep
“If your mind races at night, give it something neutral and calming to focus on. I call it cognitive chewing gum, visualising a relaxing holiday, replaying a positive memory, or gently following your breath. The aim is relaxation, not forcing sleep. When the brain has a low-stakes mental task, it’s less likely to spiral into stress or overthinking, which are two of the biggest barriers to falling asleep naturally.”
Start small with meditation
“Meditation helps shift brainwave patterns and calm the nervous system, making it easier for the body to transition into sleep mode. Start with just three to five minutes per night and build gradually. Consistency matters more than duration; even short daily practice can help train your brain to associate bedtime with slowing down, rather than staying alert.”
Create a real wind-down routine
“Scrolling isn’t relaxation; it keeps the brain stimulated and exposed to light that suppresses sleep hormones. Develop a proper wind-down routine involving stretching, a warm shower, dim lighting and reduced stimulation. Over time, repeating the same sequence of actions before bed helps signal to your brain that sleep is coming, making it easier to switch off.
Learning how to wind down and actively relax, rather than scrolling or dissociating from a hectic life, is key to restoring natural sleep rhythms.”
Build natural sleep pressure
“Physical activity during the day increases adenosine, the chemical that drives sleep pressure. The more naturally tired you are, the easier it is to fall asleep and stay asleep. Exercise also helps reduce nighttime secretion of the stress hormone cortisol, which can otherwise trigger wake episodes. Even moderate daily movement like walking, housework or light exercise can help build this pressure and support a more stable sleep cycle.”
