Sleep is something we all need, yet many of us don’t get enough of it. In our busy lives, sleep is often the first thing we sacrifice, whether we’re staying up to finish some work, scrolling on our phones, or squeezing in “just one more episode.” Unlike healthy eating or exercise, sleep is too often overlooked as a pillar of good health, despite the huge impact it has on our physical health, mental wellbeing and energy levels. While we sleep our bodies are busy repairing muscles and tissues, strengthening the immune system and processing memories and emotions, yet many underestimate just how important good sleep really is.
Waking in the night is normal
Because sleep naturally moves in cycles, it is completely normal to wake briefly during the night. Many people wake, turn over, adjust the duvet or become aware of their surroundings for a few minutes before drifting back to sleep again. This does not mean you are a “bad sleeper” or that your sleep has failed.
In most cases, once you fall back to sleep, your body simply continues through its natural sleep cycles, and you are unlikely to feel any worse for it the next day.
And if you do wake in the night? Try not to panic or immediately reach for your phone. Keep the lights low, breathe slowly, and remember that waking briefly is part of normal sleep. Sometimes simply relaxing quietly is enough for sleep to return naturally.
If sleep doesn’t come easily, don’t lie there worrying about it. Get up, read quietly, or listen to something relaxing, then return to bed when you feel sleepy. Often, it is the worry of being awake that becomes more disruptive than the waking itself.
How can we improve our sleep?
Most adults need between 7 and 9 hours of sleep a night and it is the quality of sleep that matters just as much as the quantity. So how can we improve our sleep?
Stick to a routine. Going to bed and waking up at similar times each day helps regulate your body clock.
Get outside early in the day. Natural daylight, especially first thing in the morning, helps set your circadian rhythm, which is your body’s internal clock that regulates sleep and wakefulness. Regular movement and exposure to daylight during the day can both help support healthier sleep patterns at night.
Create a restful bedroom. A cool, dark and quiet room can make it easier to fall and stay asleep.
Reduce stimulating screen time before bed. Bright light and engaging content can make it harder for some people to wind down and fall asleep, although recent research suggests the effect varies between individuals. If you notice your phone leaves you feeling alert, anxious or staying up later than planned, it may help to switch it off earlier and choose a calmer bedtime routine instead.
Be mindful of caffeine and alcohol. Even an afternoon coffee can affect some people’s sleep, while alcohol disrupts deep, restorative sleep.
In a culture that encourages us to keep going, perhaps sleep deserves a little more respect. Rest is not laziness, it is an essential part of staying healthy, balanced and able to enjoy life.
This article first appeared in the June 2026 issue of Cranleigh Magazine. Pick up your free copy around the village, or read more at cranleighmagazine.co.uk.
