To Sleep Better in 2026: Expert Advice for a Restful Night's Sleep.
As we hurtle towards 2026, many of us are likely to be seeking ways to improve the quality of our sleep. Getting a good night's rest is essential for both physical and mental well-being, yet it can often feel like an elusive goal. In a new podcast from The Guardian Science team, experts share their tips and tricks for catching those elusive Z's.
According to Dr Sarah Jenkins, a clinical psychologist, the key to a great night's sleep lies in establishing a consistent routine. "Go to bed and wake up at the same time every day," she advises. This can help regulate your body's internal clock, making it easier to fall asleep and stay asleep.
But what about those pesky distractions that keep us awake? Dr Jenkins recommends creating a bedtime routine that helps signal to your brain that it's time to wind down. This might include activities like reading a book, taking a warm bath, or practicing gentle stretches.
Another expert contributing to the podcast is David Cox, a sleep specialist at the University of Surrey. He stresses the importance of creating a sleep-conducive environment – one that is dark, quiet, and cool. "Make sure your bedroom is a sleep haven," he says. This might mean using blackout curtains, earplugs, or a white noise machine to create an ideal atmosphere.
The role of technology in our sleep patterns cannot be overstated, according to Cox. "Smartphones and tablets can be huge distractions before bed," he warns. Consider setting your devices to 'do not disturb' mode or using blue light filtering glasses to reduce the impact on your sleep-wake cycle.
Finally, experts recommend getting regular exercise – but not too close to bedtime. A morning jog or evening walk is a great way to boost energy levels and promote relaxation. Just be sure to finish your workout at least an hour before you plan to go to bed.
By incorporating these tips into your daily routine, you can improve the quality of your sleep and wake up feeling refreshed, revitalized – and ready to take on whatever 2026 throws your way.
As we hurtle towards 2026, many of us are likely to be seeking ways to improve the quality of our sleep. Getting a good night's rest is essential for both physical and mental well-being, yet it can often feel like an elusive goal. In a new podcast from The Guardian Science team, experts share their tips and tricks for catching those elusive Z's.
According to Dr Sarah Jenkins, a clinical psychologist, the key to a great night's sleep lies in establishing a consistent routine. "Go to bed and wake up at the same time every day," she advises. This can help regulate your body's internal clock, making it easier to fall asleep and stay asleep.
But what about those pesky distractions that keep us awake? Dr Jenkins recommends creating a bedtime routine that helps signal to your brain that it's time to wind down. This might include activities like reading a book, taking a warm bath, or practicing gentle stretches.
Another expert contributing to the podcast is David Cox, a sleep specialist at the University of Surrey. He stresses the importance of creating a sleep-conducive environment – one that is dark, quiet, and cool. "Make sure your bedroom is a sleep haven," he says. This might mean using blackout curtains, earplugs, or a white noise machine to create an ideal atmosphere.
The role of technology in our sleep patterns cannot be overstated, according to Cox. "Smartphones and tablets can be huge distractions before bed," he warns. Consider setting your devices to 'do not disturb' mode or using blue light filtering glasses to reduce the impact on your sleep-wake cycle.
Finally, experts recommend getting regular exercise – but not too close to bedtime. A morning jog or evening walk is a great way to boost energy levels and promote relaxation. Just be sure to finish your workout at least an hour before you plan to go to bed.
By incorporating these tips into your daily routine, you can improve the quality of your sleep and wake up feeling refreshed, revitalized – and ready to take on whatever 2026 throws your way.
. For me, the trick is finding a balance between having a routine and listening to my body. If I'm feeling tired, I don't stress about going to bed at 10 pm or waking up at 6 am. It's all about being gentle with ourselves and letting our bodies find that sweet spot where we can recharge for the day ahead 
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i mean who isn't, right? establishing a consistent routine is defo key, like setting a bed time schedule and sticking to it, even on weekends 
. and yeah, distractions are major spoilers, so creating a bedtime routine that's chill, like reading or meditation, can be super helpful 
. but, honestly, i think the most important thing is just making your bedroom a sleep haven – dark, quiet, cool... it's all about creating an atmosphere that says "sleep, not screen time" 
and, omg, please don't even get me started on tech before bed 
like, have you ever tried sleeping in a room that's too bright or noisy? It’s like, super hard to fall asleep, right? 
But these experts are saying that even little things like blackout curtains and earplugs can make a huge difference. I don’t know about me but I think setting my devices to do not disturb mode is like, the best thing ever 
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. For me, it's reading a book or listening to some chill tunes before bed - anything to wind down after a long day 
I'm telling ya, it's all about the technology 
. I mean, who decides what's best for our sleep? The experts are just puppets on strings, telling us what we want to hear 
. Mark my words, 2026 is gonna be all about surveillance and control... 
️ They're already living in a world where sleep isn't exactly on a fixed timetable 
I think it's awesome that experts are sharing their advice on how to get a good night's sleep in 2026! Consistency is key when it comes to establishing a bedtime routine - like setting the same time every day, it can really help regulate our bodies. 
anyway i think setting a bedtime routine is key like reading a book or taking a warm bath sounds so relaxing i might have to give that a try tonight 
. Just don't expect me to start reading books before bed or taking warm baths – I'd rather be binge-watching my fave shows 
That's why dark curtains are so important! 
Did you know that 75% of people use their smartphones within an hour of going to bed? 
i totally need to try out some of these tips from the experts tho - like creating a bedtime routine that signals my brain it's time to chill 
and making sure my bedroom is super dark quiet and cool 
i'm also gonna try those blue light filtering glasses tho they seem so convenient 
. I mean, setting those devices to 'do not disturb' mode is a total game-changer for me. I used to be glued to my phone till the wee hours, but since I started using blue light filtering glasses, I've noticed a huge difference in how well I sleep. It's like my brain finally gets the hint and it's all, "Okay, time to shut down!" 
. has anyone else tried using blue light filtering glasses for sleep?
. I've tried that bedtime routine thing and it honestly makes such a big difference