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.

Legs in white socks rest on a white crumpled sheet. A brown skirt adds contrast. The scene conveys relaxation and comfort.

Can Sleeping With Socks On Help You Fall Asleep Faster?

Can sleeping with socks help you fall asleep faster? Discover the science behind warm feet, body temperature, and sleep onset in this UK-based guide.

Sleep Hygiene

Matthew Green

May 13, 20255 min read

Blue spray bottle on a cloth with lavender buds, next to a person wrapped in a patterned gray blanket, conveying a cozy, soothing mood.

Weighted Blanket vs Sleep Spray: What Helps You Relax Faster?

Weighted blanket vs sleep spray: which one actually helps you relax faster? Explore the science, pros and cons, and UK buying advice in this in-depth guide.

Sleep Hygiene

James Smurthwaite

May 11, 20255 min read

Unmade bed with white sheets, cushions, and a beige headboard in a sunlit room. Large window with sheer curtains, relaxed ambiance.

Restless Sleep Explained: Causes, Symptoms & How to Finally Get a Peaceful Night

Wondering what causes restless sleep? Explore the key physical, psychological, and environmental trigger, and learn how to sleep soundly again.

Insomnia

Annie Wouters

May 7, 20255 min read

Person sleeping peacefully with an eye mask in a white bed, tattoo visible on arm. Soft, cozy ambiance with gray curtains in background.

Why You Should Wear an Eye Mask to Sleep

We break down why wearing an eye mask to sleep is worth considering, how it works, who benefits most, and what to look for when choosing one

Sleep Hygiene

James Smurthwaite

May 4, 20256 min read

Close-up of a person's face with a nose stripon their nose against a soft green background. Eyes are looking upward.

Nose Strips for Sleep: Do They Really Work? (No-BS Science-Backed Guide)

Nose strips aren’t just for snoring—biohackers swear by them for better sleep and recovery. But do they actually work? Here’s what the science really says.

Snoring

Matthew Green

Apr 30, 20254 min read

Dog resting on a bed with white and gray pillows. Heart pattern on one pillow. Cozy and serene setting.

Can You Sleep With the Light On? (UK Sleep Guide)

Can you sleep with the light on? Discover how nighttime light exposure affects melatonin, sleep quality, and health—plus tips for better UK sleep hygiene.

Sleep Hygiene

James Smurthwaite

Apr 23, 20256 min read

Woman sleeping peacefully on a bed with white sheets and gray blanket in a softly lit room, conveying a sense of calm and comfort.

Mouth Breathing vs. Nose Breathing During Sleep: What You Need to Know

Discover the key differences between mouth breathing and nose breathing during sleep. Learn how they impact sleep quality, snoring, and overall health—plus how mouth strips and nose strips can help.

Mouth Tape

Phoebe Walsh

Apr 22, 20255 min read

Fluffy dog lying on a white bed, with a wicker decor on the white wall behind. The room feels cozy and relaxed.

Should You Let Your Dog Sleep on the Bed? The Human Sleep Perspective

Discover if letting your dog sleep on the bed improves or disrupts your sleep. Explore the human sleep perspective on sleep dog bed dynamics.

Sleep Hygiene

Annie Wouters

Apr 16, 20255 min read

A woman is deadlifting a barbell in a gym, wearing a cap and workout clothes. The gym is equipped with various fitness equipment.

5 Exercises That Help You Sleep Better: Science-Backed Techniques for a Restful Night

Discover 5 science-backed exercises that help you sleep better — from yoga to walking to resistance training. Move better, sleep deeper.

Sleep Hygiene

Matthew Green

Apr 15, 20254 min read

Man sleeping in bed with mouth tape on lips, under white sheets. Peaceful setting, neutral tone with white pillow and blanket.

Top 10 Benefits of Mouth Taping for Better Sleep (UK Guide)

Mouth taping helps with snoring, dry mouth, and better sleep. Discover 10 real benefits and how to try it safely in the UK.

Mouth Tape

James Smurthwaite

Apr 13, 20258 min read

Slice of pie on a magazine, a spoon beside it, and a cup of coffee on a white bed, creating a cozy, relaxed morning vibe.

Is Eating Before Bed Bad? The Truth Behind Late-Night Snacking

Is eating before bed bad for sleep or health? Explore the science, pros and cons, and best foods to eat late at night.

Sleep Hygiene

Phoebe Walsh

Apr 11, 20256 min read

Silhouetted crowd walking in a park at sunset, with mist and streetlights casting long shadows. Warm, serene atmosphere.

How to Fall Asleep in the Summer Heat (UK Heatwave Guide)

Struggling to sleep in the UK heat? Discover science-backed tips to stay cool and fall asleep faster during a summer heatwave—no AC needed.

Sleep Hygiene

Matthew Green

Apr 6, 20255 min read

Person in red pants using a smartphone with a list on screen, seated on a white bed. A box labeled "Nulos" is in the background.

Can't Sleep? Your phone might be to blame...

New study links all screen use in bed—not just social media—to worse sleep and higher insomnia risk in over 45,000 students.

Sleep Hygiene

James Smurthwaite

Apr 1, 20255 min read

Bryan Johnson's Sleep Routine: Achieving Perfect Sleep

How Bryan transformed his sleep routine into a precise, powerful system anyone can follow - a 10-step process.

Sleep Hygiene

Phoebe Walsh

Mar 21, 20254 min read

Blue Light Blocking Glasses: Do They Work for Sleep?

Let’s dive into the science behind blue light blocking glasses in a casual, no-nonsense way and discover the truth about them and sleep.

Sleep tips

Matthew Green

Mar 18, 202513 min read

Person lying under a fluffy white blanket on a red and white patterned bedspread. Hair in a bun peeks out. Cozy and restful scene.

Does Sleeping in a Cold Room Really Improve Sleep?

Discover how optimising sleep temperature can radically enhance your sleep quality. Are you cold enough?

Sleep tips

James Smurthwaite

Mar 14, 20255 min read

A woman walks on a treadmill in a modern gym with large windows and natural light. She wears black athletic attire and ponytail.

How Exercise Affects Sleep: Finding the Right Balance for Optimal Rest

Exercise and sleep share a deeply interconnected relationship, each influencing the other in profound ways.

Sleep tips

James Smurthwaite

Mar 13, 20255 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.