How seriously do you take your sleep?

Chances are, you’re not getting enough. The average Brit gets just 5.9 hours a night – well below the recommended 7.5 to 8.5.

And it’s not just about feeling tired. A lack of sleep can affect everything from our focus and mood to our health, wellbeing and relationships. 

In this edition of Connect, we look at how poor sleep affects your day-to-day life – and share practical, evidence-based tips that could help you wind down more easily at night. 

By numbers: why sleep matters

When life gets busy, sleep is often the first thing we sacrifice. But the impact goes far beyond feeling groggy the next day. Here are five reasons why it really matters:

1. Your performance at work nosedives:
In a study of 4,300 UK employees, 61% said poor sleep was the main barrier to performing well – more than double those who blamed stress. (Source: Champion Health)

2. It's affecting bank workers too:
Banking is one of the better-performing sectors when it comes to sleep, according to Nuffield Health. But even here, only 44% of employees say they sleep well. That means over half are still likely underperforming because of poor sleep. 

3. Your health depends on it:
People who sleep less than six hours are four times more likely to catch a cold than those getting seven or more. Poor sleep is also linked to weight gain, a higher risk of long-term conditions like diabetes and heart disease, and mental health issues such as anxiety and depression. (Sources: UC San Francisco, NHS)

4. It raises your risk of early death:
Sleeping fewer than six hours a night is associated with a 13% higher risk of mortality compared to those getting seven to nine hours. (Source: UK Health Security Agency) 

5. Poor sleep harms your relationships:
Among couples, it’s been shown to increase stress, reduce patience and understanding, and make disagreements harder to resolve. It can also lead to feeling more isolated or withdrawn from others. (Sources: Cernadas Curotto et al., Simon & Walker) 

Guide: 5 steps to a better night’s sleep

There’s often no single fix for poor sleep, but small changes can help. Some of these tips might sound familiar, so we’ve included the ‘why’ behind them too:

1. Get outside early:

It might sound counterintuitive, but a good night’s sleep starts the moment you wake up and open the curtains. Research shows morning light helps regulate your body clock, making it easier to fall asleep at night and wake naturally the next day. (Source: British Sleep Society)

2. Swap scrolling for a story:

You’ve probably heard that screens before bed aren’t ideal, but that doesn’t always stop us. A better alternative? Try a book. A study with nearly 1,000 participants found that people who read before bed slept better than those who didn’t. It’s not just the lack of blue light – the calm and focus help ease the mind into rest. (Source: Finucane et al, 2022)

3. Move (gently):

Exercise is good for sleep – but timing and intensity matter. Before bed, gentle movement, like walking or yoga, can improve sleep and reduce insomnia symptoms. Yoga Nidra, a type of guided meditation, is especially designed to promote relaxation. You can try free guided tracks at the Yoga Nidra Network. However, avoid strenuous workouts too close to bedtime. One large-scale study found that high-intensity evening exercise can make it harder to fall asleep and affect sleep quality. (Source: Monash University, 2025)

4. Keep your bedroom cool:

A cooler bedroom helps your body regulate its core temperature, an important part of falling and staying asleep. The ideal range? Around 16–18°C. Temperatures above this can interfere with deep sleep and leave you feeling restless. Of course, staying cool isn’t easy on hot summer nights. Try keeping curtains closed during the day to block out heat, and use a fan with a bowl of iced water in front of it at night to circulate cooler air.

5. Know when to get extra help:

If you’ve tried everything and still struggle with insomnia, speak to your GP (or a virtual GP, if that’s available through your employee benefits). You may be able to access cognitive behavioural therapy (CBT) for sleep – often through NHS referral to services like Sleepstation. If your local surgery doesn’t offer referrals, Sleepstation also provides means-tested grants to help cover the cost.

The truth about sleep supplements

Tempted to give sleep supplements a go? They seem to be everywhere – but the evidence behind them is often limited or mixed.

In the UK, melatonin is the only supplement prescribed for sleep, and only in specific cases, such as short-term insomnia in over-55s. Other over-the-counter products, like magnesium or herbal remedies, may work for some people – but they’re not officially recommended by the NHS or NICE (the National Institute for Health and Care Excellence).  

The most evidence-backed treatments remain good sleep habits and cognitive behavioural therapy for insomnia (CBT-I). 

Insights from our community: sleep inequality

Not everyone gets the same chance at a good night’s sleep.

Take carers, for example. One in eight UK employees is an unpaid carer – and our data shows these responsibilities often take a toll. 64% report social impacts, 49% say their mental health is affected, and 42% say their work performance suffers. Sleep deprivation is likely part of the picture. 

Access to treatment isn’t always fair either. A 2024 report by The Sleep Charity found that nearly 14 million people may be living with undiagnosed sleep disorders – with support varying widely depending on where you live. And with many services now delivered online, those without internet access risk being left behind. 

Useful resources

For more health and wellbeing tips, visit our website: bwcharity.org.uk

You might also find these trusted resources helpful: 

• NHS – How to fall asleep faster and sleep better: Practical tips on improving your sleep routine
  
  
• NHS Inform – Sleep problems and insomnia self-help: A step-by-step guide to understanding and managing sleep difficulties
  
  
• Royal College of Psychiatrists – Sleeping well: Advice on healthy sleep and when to seek further help 
  
  
• The Sleep Charity – National support and resources: Expert-led information and advice for all ages
  
  
• Mental Health Foundation – How to sleep better: Guides and insights on sleep hygiene and mental wellbeing
  
  
• Mind – Sleep and mental health: Understand the link between sleep and mental health, with tips on improving both