‘I’m a sleep expert – make at least one change to sleep better in 2025’

Tattersall has outline the five New Year’s restolutions Brits should be aiming for in 2025

One: Getting the right amount of shut eye – for you

The average adult needs seven to ten hours of sleep per night, andh women tending to benefit from closer to ten hours than men. This increases for youngsters; teens should be aiming for eight to ten hours, with school-age children requiring nine to twelve hours of sleep a night.

Tattersall says: “As part of your 2025 New Year’s restolutions, figure out how much sleep is optimal for you, and commit to achieving this every night come rain or shine. Using a sleep-tracking fitness watch can often be helpful for monitoring levels of sleep and using the data to create these goals, but this can also be achieved naturally by trialling new bedtimes and assessing energy levels the next day.”

Two: Create a bedtime routine – and stick to it

Routine is king when it comes to getting the best night’s sleep. Consistently carrying out the same, soothing activities before bedtime, signals to the brain that it’s time to wind down.

Positive habits to consider for your bedtime routine include having a hot bath, using cosy lighting or candles, listening to calming music, or getting tucked up with a book. Even something as simple as opening the window to lower the temperature in your room to 18 degrees – the optimal temperature for a good night’s sleep – can have a big impact.

When these actions become habits associated with sleep, they can help to boost melatonin – the hormone responsible for making us feel tired and ready for bed. Whatever it is that helps you to drift off – stick to it every day. And yes, that includes weekends.

Three: Ditch the screens before bed

Screens produce blue light, which mimics the effect of daylight and suppresses melatonin. This disrupts your circadian rhythm and keeps our mind stimulated, so turning off TVs, phones, laptops and tablets two hours or more before bed works wonders for your sleep quality.

For 2025, consider replacing the doomscrolling with activities like meditation or gratitude journalling, which not only set you up for a deep, restorative sleep, but also help to boost your mood upon waking.

Tattersall adds: “I’d also recommend using night mode on electronics in the evening to reduce the impact of blue light, and to avoid looking at social media, news platforms or particularly action-packed TV that might cause overstimulation close to bedtime.”

Four: What is your bedding made of

To ensure you are creating the ultimate sleep environment, try switching to natural fibre wool bedding with linen bedding sheets. It’s been scientifically proven to deliver a 25% deeper, more regenerative sleep than synthetic fibres due to its temperature regulating properties. Heat regulation is crucial to great sleep, and being too hot is often the number one disruptor. Waking intermittently throughout the night not only reduces the quality of sleep but leads to periods of restlessness, which in turn increase the symptoms of stress and deregulates your nervous system.

For those who co-sleep, waking through the night due to heat can also cause unnecessary disturbance to a partner. The temperature-regulating properties of wool are not only great for individuals, but also balance temperatures between two sleepers avoiding any further disruption.

Five: Become sleep-conscious throughout the day

Good sleep hygiene starts from the moment you wake up, encompassing the daily habits that promote good sleep. I always advise limiting caffeine and alcohol in the afternoon and evening, avoiding naps longer than 30 mins during the day, and getting natural sunlight exposure in the morning to regulate your circadian rhythm. It’s also important to leave a two-hour gap between both heavy exercise and meals before bedtime.

“Ultimately, improving your quality of sleep doesn’t require a commitment to every practice mentioned above; it’s a handful of small, achievable improvements that will start to have an impact on your health and overall wellness. Start 2025 with these simple “restolutions”, and the rest will be history.”