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Tips for a better night’s sleep

Tips for a better night’s sleep

In aid of World Sleep Day and the launch of our new Sleep Sessions classes, we commissioned some research into sleeping habits across the UK. We found on average, people are sleeping less than six hours a night during the week and three quarters of people want better sleep*.  The primary reason for not sleeping well was stress, worries or a racing mind – something we can all relate to. 

Poor or not enough sleep can have some perhaps unexpected impacts on many aspects of our physical and mental wellbeing – it can impact your immune system, emotions, physical performance, mood and more. So if this sounds like you, read on…

We’ve partnered with Sleep Scientist Dr Sophie Bostock to bring you five tips for a good night’s sleep. These are practical (and free) tips you can try at home for a great night’s sleep.

A good night’s sleep starts in the morning.

Get out of bed at the same time as often as you can, which will help to keep your circadian rhythms in sync, and your body running efficiently.

You need light – to go out like a light.

Bright light sends a powerful alerting signal to a ‘Master Clock’ in the brain. Get outside within the first hour of waking to banish lagging melatonin and help feel energised. 

Move your body.

Be physically active every day to build up sleep pressure. Move your body in a way that feels

good to you. All sorts of different types of exercise have been found to improve sleep quality, from yoga or tai chi to more vigorous cardio exercise.

Think about your day.

Take time to process thoughts and emotions before you get ready for bed. Many of us are kept awake by a mind racing with thoughts we haven’t had time to process during the day. Experiment with writing a daily journal to download your thoughts to paper. Research has shown that simply writing a to-do list for the following day can help you fall asleep faster. Gratitude practices can also help to defuse anxious thoughts.

Hit pause.

Take time in your busy day to pause. Many of us dash through the day at 100mph, relying on stress hormones to fuel the constant demands on our attention. When it comes to bedtime, we’re stuck in the ‘on position’. Practicing breathwork, mindfulness or relaxation techniques during the day will make it easier to relax at night. We need to train the brain and body in the skill of relaxation. 


Dr Sophie says: “Many people struggle to switch off at night or wake up in the early hours with a racing mind. Chronic stress and poor sleep can push us into a chronic state of hyperarousal; we get stuck in ‘fight or flight’ mode. Yoga combines physical movement, breathwork and meditation techniques which develop the skill of deep relaxation. Research shows that yoga helps people to gain awareness and a sense of control over their minds and bodies, and there is evidence that regular yoga practice can help to improve not just strength and flexibility, but also immune function, mental health, sleep quality and overall wellbeing. 

Positive effects of practicing yoga on quality of life have been reported in all sorts of different groups, from students, cancer patients and survivors, women in menopause, older adults with chronic conditions; even those with major depression. 

“Hotpod Yoga aims to make yoga accessible for everyone, everywhere. Sleep Sessions will help people to practice yoga in an environment curated for recovery – dim light, relaxing music, pleasant aromas. Expert teachers will guide people through gentle flow, breathwork and deep relaxation.”

Find out more about Sleep Sessions and how you can book one near you here.

* The research for Hotpod Yoga was carried out online by Opinion Matters between 06.03.2024 – 08.03.2024 amongst a panel resulting in 2000 nationally representative adults aged 18+