One in Three of us Sleep Poorly – Here’s How to Reset Your Sleep Cycle

Let’s call it what it is: Britain’s chronic sleep issues are becoming a national health hazard. A new survey commissioned by DFS has pulled back the bedsheets on a troubling reality—one in three adults in the UK manage a decent night’s sleep fewer than three nights a week, and 16% say they never do. Not occasionally. Never.

This isn’t about feeling a bit groggy in the morning. Nearly half (46%) of respondents said their sleepless nights are directly impacting their overall wellbeing—physically, mentally, emotionally. In short, we’re running on empty.

What’s behind this collective exhaustion? A cocktail of modern malaise. Work stress tops the list at 22%, closely followed by financial worries (18%).

The result? People dragging themselves out of bed feeling unmotivated (38%), stressed (36%), and anxious (25%). And the kicker? That very stress and anxiety often make it even harder to nod off, trapping people in a cruel cycle of sleeplessness and strain.

But it’s not all doom under the duvet. The same survey found that when Brits do sleep well, everything starts to click into place. Those lucky few report handling stress better (22%), making healthier lifestyle choices (20%), and even enjoying more harmonious relationships (19%). Rest, it seems, really is the great reset.

Sleep specialist Anne Marie Boyhan, who reviewed the research, doesn’t mince words: “Poor sleep doesn’t just make you tired – it affects your mood, focus, relationships and overall health,” she says. “A big part of better sleep is working with your body’s natural circadian rhythm. Small changes to your routine and bedroom can help you sleep deeper and wake up recharged.”

With Circadian Awareness Day fast approaching (July 24), Boyhan’s message is crystal clear: if chronic sleep issues are dragging you down, it’s time to fight back. Here’s how.

Boyhan’s No-Nonsense Guide to Fixing Your Sleep

1. Wake up with natural light: spend 10–15 minutes outside in the morning or at the very least ensure you open curtains to get natural light exposure. This will reset your circadian clock, promoting alertness during the day and melatonin production at night

2. Keep a consistent sleep-wake schedule, even on weekends: irregular sleep patterns disrupt circadian rhythms, similar to jet lag, and a study from Harvard Medical School found that inconsistent sleep schedules also increase the risk of metabolic syndrome and depression

3. Wind down with a circadian-friendly evening routine: routines signal the brain that it’s time to rest, helping to reduce cortisol and prepare the body for sleep. However it’s important to find the evening routine that works best for you – take this interactive quiz to uncover your unique sleep style and get tips to support a better night’s rest that are uniquely tailored to you
4. Avoid caffeine after midday: caffeine blocks adenosine, a sleep-promoting chemical, and can linger in your system for 6–8 hours, delaying melatonin release so it’s best to switch to herbal teas or water after 2pm 

5. Dim the lights and cut screen time before bed: blue light from screens and overhead LEDs suppresses melatonin and confuses your body into thinking it’s still daytime. Instead use amber-toned lighting and enable “night shift” modes on devices after sunset

6. Cool your sleep environment: ventilate the room before bed or use a fan to reach the optimal room temperature for sleep (around 16–18°C) 

7. Eat for circadian health: your digestive system follows its own circadian rhythm, so it’s best to finish your last meal 2-3 hours before bedtime to avoid disrupting sleep and glucose metabolism

8. Get moving – but not too late: regular exercise improves sleep quality, but vigorous workouts too close to bedtime can spike cortisol and delay sleep as it takes three hours for your core body temperature to come down to a level that will facilitate good sleep

9. Prioritise sleep like you do nutrition and fitness: chronic sleep deprivation is linked to increased risks of obesity, diabetes, heart disease, anxiety, and depression so treat sleep as a non-negotiable pillar of health, not an optional luxury

Britain’s relationship with sleep is broken—but it’s fixable. Chronic sleep issues might be widespread, but so are the tools to overcome them. It starts with understanding that sleep isn’t a passive state—it’s a vital process that powers every corner of our lives.

Treat it as such. Your mood, your mind, and your morning self will thank you.