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10 min read

how great britain sleeps: insights from our 2024 report

written by Emily W

updated 04.02.2025

At Silentnight, we know that sleep is the foundation of your overall wellbeing, improving your health, energy and happiness. But in today’s fast-paced world full of technology and distractions, falling asleep isn’t always that easy.

Our latest report, How Great Britain Sleeps, shines a light on the nation’s bedtime habits and the hurdles we face when trying to get the rest we need.

the nightly struggle

The world is still, the room is dark, but your mind is wide awake. The glow of the clock shows it’s 2:46 am.

Our research shows that the average adult wakes up twice a night, often between 1 am and 3 am. Restlessness, overheating, a snoring partner – these common sleep disruptors keep us tossing and turning as we try to get back to sleep.

the challenges of falling asleep

As the day winds down, the struggle to switch off begins. A staggering 90% of adults find it difficult to drift off, with stress, money worries and physical discomfort acting as unwelcome bedfellows.

While 49% of Brits manage to get the recommended seven to nine hours of sleep, nearly as many miss out. On average, we’re getting just 6.5 hours a night; a number that hasn’t budged, despite our best efforts.

coping mechanisms and nighttime habits

When we can’t sleep, we reach for various coping mechanisms. Some of us squeeze our eyes shut, hoping to drift back into dreamland. Others scroll through their phones, the glow of the screen filling the dark. In fact, our report found that while 47% try to settle back down, 13% turn to their phones.

the impact of poor sleep

A restless night doesn’t just leave us yawning the next day, it seeps into every part of our lives. Lack of energy, poor concentration and headaches are just the tip of the iceberg. Nearly one in five people can't remember the last time they had a good night's sleep, and the average adult only feels well-rested three days a week.

The toll on our physical and mental health is significant, with many of us feeling the strain in our relationships, work and overall wellbeing.

Dr Holly Milling, Silentnight's resident Sleep Specialist, emphasises the importance of good sleep for our overall health:

“Sleep is vital for our physical health, mental wellbeing and overall functioning, which is why taking care of our sleep has to be a top priority. There’s a lot that goes into sleep health; it’s not just about biology and psychology but also the social pressures and habits that shape our daily lives.”

Lack of sleep makes it harder to make healthy choices. When we’re tired, we’re more likely to reach for sugary snacks, skip workouts and struggle with motivation. It’s a cycle that feeds itself, leaving us feeling drained before the day has even begun.

But just as poor sleep takes a toll, better sleep can transform everything – from how we feel in the morning to how we tackle the day ahead.

tips for better sleep

Dr Holly shares simple, practical ways to improve your sleep. Small changes to your routine can make a big difference, helping you fall asleep faster and wake up feeling truly rested.

Here are her top five tips for a great night’s sleep:

  1. Prioritise and personalise your sleep

    Listen to your body and work with its natural rhythms. Whether you’re an early riser or a night owl, taking small steps to reduce stress and improve your sleep routine can help you wake up refreshed and ready for the day.

  2. Keep it consistent

    Your body thrives on routine, and your sleep is no different. Try waking up at the same time every day – even at weekends – to keep your body clock in sync. Over time, a steady rhythm makes it easier to drift off and wake up naturally.

  3. Create a wind-down routine

    Just as your body needs time to wake up, it needs time to settle down. Set an alarm an hour before bed as a reminder to start winding down. Swap screens for a book, a bath or gentle stretches to prepare your mind and body for rest.

  4. Chill out

    Your body temperature naturally drops before sleep, so keeping cool can help you drift off faster. Hot sleepers might prefer lower-tog duvets, while those who feel the cold may sleep better with a higher-tog duvet and a memory foam mattress for extra warmth.

  5. Your mattress matters

    Your spine rehydrates overnight, helping keep everything aligned. Without proper support, your muscles work overtime, leading to discomfort. Investing in a mattress that suits your needs can improve your sleep quality and leave you waking up ache-free.

Prioritising your sleep is one of the best investments you can make for your health and overall wellbeing. By understanding what stands between you and better sleep, and taking steps to improve your routine, you can turn restless nights into restful ones.

For more detailed insights and expert recommendations, download the full How Great Britain Sleeps report. Sweet dreams await.