THE SLEEP JOURNAL

Welcome to your ultimate guide to achieving restful nights and rejuvenating sleep. We update our Journal regularly, bringing you the very latest expert tips and practical guides on how to improve your sleep quality. Looking for the perfect pillow to support your neck and spine? Trying to find the most effective over-the-counter solution to insomnia? Or searching for a way to calm night-time ‘restless legs’? You’ll find the answers to these questions – plus many, many more – in the articles below: each of them underpinned by the highest-quality research.

Sleep Hygiene

The Sleep Hygiene category is dedicated to helping improve sleep quality through practical habits, environmental adjustments, and evidence-based routines. From optimising bedtime routines and limiting screen time to regulating light exposure and managing stress, this category explores the foundational behaviours that promote consistent, restorative sleep. Expect in-depth guides, actionable tips, and expert-backed strategies designed to reduce sleep disruptions, support healthy circadian rhythms.

Two people sleeping naked in bed with white sheets, their bare feet intertwined, creating a cozy and intimate atmosphere.

Sleeping Naked and Weight Loss: Is There a Real Link?

Does sleeping naked help you lose weight? Here’s what UK science says about metabolism, brown fat, and sleep quality.

Sleep Hygiene

Matthew Green

Jan 257 min read

Stack of dark chocolate with ridges on marble surface. Pieces are broken, revealing a textured interior. Dark, rich colors create a rustic feel.

The Best and Worst Foods for Sleep: What to Eat Before Bed

In this guide, we’ll take a deep dive into the best and worst foods for sleep, breaking down the science behind each one and giving you acti

Sleep tips

Annie Wouters

Jan 178 min read

A man reads in bed under warm light, wearing a white shirt. A woman sits beside, holding a robot, checking her phone. Cozy bedroom setting.

10 Benefits of Getting More Sleep

Getting more sleep doesn’t just feel good – it can transform your physical, mental, and emotional health. Discover 10 science-backed benefits of quality sleep.

Sleep tips

James Smurthwaite

Jan 146 min read

Woman lying down, wearing a pink sleep mask and holding pink earplugs. The setting is a neutral-toned bed, conveying a calm mood.

Should You Wear Sleep Ear Plugs? (2026)

Should you wear earplugs for sleep? Discover the benefits, risks, NHS advice, and best options for earplugs in the UK to improve your sleep quality.

Sleep Hygiene

Annie Wouters

Jan 139 min read

A person sits alone on a blue chair facing the ocean at sunset. The sky is pink and blue, creating a calm and serene atmosphere.

How to Stop Overthinking at Night

Struggling with overthinking at night? Discover science-backed techniques to calm your mind and fall asleep faster, naturally.

Insomnia

Matthew Green

Jan 95 min read

Avocado wrapped with a measuring tape on a pink background. Tape shows numbers in red, conveying a health or diet theme.

Sleep and Weight Gain: The Hidden Connection

Can lack of sleep make you gain weight? Discover how poor sleep affects hunger, hormones, metabolism, and fat gain – plus tips to reverse the cycle.

Sleep Hygiene

Annie Wouters

Jan 86 min read

Person lying on a bed under a white blanket, facing away. The room has neutral tones, creating a calm, serene atmosphere.

Sleeping Naked Benefits: What Science Says About Ditching Your Pyjamas

Sleeping naked may boost sleep quality, regulate body temperature, and support hormone balance. Here’s what the science really says.

Sleep tips

Phoebe Walsh

Jan 86 min read

Man in white shirt holding tissue to nose indoors, with a thoughtful expression. Blurred dark background.

How to Sleep With a Cold: Your 2026 Guide

Struggling to sleep with a cold? Discover UK-specific tips, remedies, sleeping positions, and OTC products to ease symptoms and get better rest tonight.

Insomnia

Phoebe Walsh

Dec 29, 20256 min read

Melatonin and magnesium bottles with pills, lavender flowers, and wisteria on a garden wall. Blue and green hues create a calming mood.

10 Best Natural Sleep Aids for 2026 (UK Guide)

Discover the 10 best natural sleep aids for 2025 in the UK, including magnesium, valerian root, and glycine. Backed by real studies, this guide helps improve sleep quality without prescription drugs.

Sleep supplements

Matthew Green

Dec 23, 20255 min read

Glass of whiskey on a rock with a blurred campfire in the background. Warm glow, rustic setting, and relaxing mood.

Does Alcohol Cause Snoring? (UK Guide)

Does alcohol cause snoring? Discover how drinking impacts airway muscles, sleep quality, and snoring severity. Learn science-backed ways to reduce snoring after alcohol.

Snoring

James Smurthwaite

Dec 20, 20256 min read

How to Build a Bedtime Routine That Actually Works: A UK Sleep Coach’s 2026 Guide

Want to sleep better? This UK guide breaks down how to build a bedtime routine that actually works — no fluff, just practical steps.

Sleep Schedule

Matthew Green

Dec 19, 20254 min read

Bar chart showing normal sleeping heart rate ranges by age: newborns, infants, children, adults. Varied blue hues on a blue background.

How to Lower Sleeping Heart Rate: A Comprehensive 2026 Guide

Discover how to lower sleeping heart rate naturally with evidence-backed tips. Improve sleep quality, boost recovery, and protect heart health in this 2025 guide.

Sleep Stages

James Smurthwaite

Dec 18, 20256 min read

Couple cuddling in bed, covered with gray linens. Window and lamp in the background create a cozy, intimate atmosphere.

Sleep Divorce: Read Before You Try (2026)

Curious about the rising trend of sleep divorce in the UK? Learn what it means, why couples are doing it, the pros and cons, and how to approach it without damaging your relationship.

Sleep Hygiene

Phoebe Walsh

Dec 16, 20259 min read

Shirtless man in orange shorts climbs pool ladder; another lounges on a float. Clear pool water, trees in background, relaxed mood.

Can Sleep Boost Testosterone?

Discover the vital connection between sleep and testosterone. Learn how poor sleep affects hormone levels and how to naturally improve both in this UK-based guide.

Sleep Hygiene

Annie Wouters

Jun 2, 20256 min read

Woman lying on bed, face partially hidden, gazing at camera. Soft light, warm hues, bedside lamp, wooden headboard in background.

What Is Sleep Latency? A Complete Guide to Falling Asleep Faster

Discover how sleep latency affects your sleep quality and learn strategies to improve it. Uncover the secrets to better sleep latency now!

Sleep Schedule

Annie Wouters

May 26, 20258 min read

Woman in yellow dress leans on a seaside wall, gazing at the ocean. Colorful potted flowers line the adjacent stone building. Calm mood.

Sleep and the Menopause: Understanding the Link, Finding Relief

Struggling with menopause sleep issues or perimenopause sleep problems? Discover causes, natural remedies, and the best UK supplements including Veranite.

Insomnia

James Smurthwaite

May 21, 20255 min read

Person in pink pants typing on a laptop with one hand, holding a cup of latte art coffee in the other, seated on a white bed.

Caffeine and Sleep: When to Stop?

When should you stop drinking coffee to get the best sleep? We reveal common caffeine myths and how to get your best night's rest if you're a caffeine fan.

Sleep Hygiene

Phoebe Walsh

May 21, 20255 min read

Person in black shirt pours white wine into a glass at a bar. Blurred background and warm lighting create a cozy atmosphere.

Alcohol and Sleep: The Worst Sleep Aid?

Think alcohol helps you sleep? It could be ruining your rest. Discover how booze affects your sleep—and what to do instead (UK guide).

Sleep Stages

Matthew Green

May 20, 20256 min read

Everything Andrew Huberman Says About Sleep

Discover Andrew Huberman's approach to sleep, bedtimes, supplements and more with everything he's ever said about sleep in one place.

Sleep Schedule

James Smurthwaite

May 19, 20255 min read

Sunlight streams through lush green forest, creating a serene atmosphere on a leaf-strewn path. Bright, dappled light highlights the foliage.

How Light Exposure Impacts Sleep: Morning, Evening and Everything In Between

Does light affect your sleep more than you realise? Discover how morning sunlight, evening screen time, and artificial light exposure shape the quality and timing of your sleep, and how to reset your rhythm naturally.

Sleep Hygiene

Annie Wouters

May 15, 20256 min read

FEATURED ARTICLES

Discover our most popular articles on natural sleep supplements, bedroom optimization for better rest, and expert tips for improving sleep quality. Whether you're looking for the best sleep-friendly decor, effective relaxation techniques, or science-backed sleep aids, our top guides have you covered. Explore now and transform your sleep.

How Much REM Sleep Do You Actually Need? The Truth

On of the most critical stages of sleep is Rapid Eye Movement (REM) sleep, a phase associated with dreaming, cognitive function, and emotion

Best OTC Sleeping Pills in the UK (2026) – What Works & What Doesn’t

Confused by sleep aids? This expert-reviewed guide compares the safest and most effective OTC sleeping pills in the UK — plus which ones to avoid. NHS info included.

Sleeping Heart Rate: What’s Normal, What’s Not, and How to Improve It

What is a normal sleeping heart rate - and what are the warning signs you need to look out for? We answer your questions with science.