Sleep Tips for Light Sleepers

If you’re one of the lucky people who wakes up at the slightest creak, sniff, or flicker of light, this might just be the blog post for you.  

Whether it’s the neighbour making a ruckus in their garden at 3am, your partner breathing that little bit too loudly, or the rain pounding on the window. Trying to get a decent night’s rest when you're a light sleeper can feel like a mission on the best of days.  

We’ve compiled some of our most useful tips to hopefully help you sleep that bit better – tried, tested and very lightly snored through. 

1. Blackout everything 

Light is a definitive wake-up signal to your brain. Even a little sparkle of light from that lamppost right by your window has the potential to disturb you. If you haven’t already, it could be worth investing in some good quality blackout curtains or blinds – particularly with the longer summer days and the daylight hours steadily increasing. Alternatively, for a quicker and cheaper fix you could invest in a luxurious eye mask to wear to bed, something soft, comfy and light-blocking. 

2. Noise? Block it or mask it 

Unfortunately, we can’t eliminate all noise completely when we’re getting ready to go to bed, as much as we might like to. But, there are a couple of options you could try: 

• Block it out: Earplugs work great for some and not so great for others. There are a few different options such as foam, wax, silicone – test out a few and see what's best for you. 

• Mask it: Some background noise can help to try and drown out the things you don’t actually want to hear. There are many options such as white noise, brown noise, rain sounds, whale songs and sleep hypnosis. It might take a little trial and error to see what works for you, but no doubt there'll be a sound out there that will have you sleeping like a baby. Don’t forget to activate your phone’s do not disturb mode to prevent those unwanted notification announcements at 4am.  

3. Caffeine curfew 

This one might sound obvious, but if you're sensitive to caffeine, drinking tea or coffee too late in the day is a double whammy and definitely isn’t going to help your case. We know it’s difficult but try cutting it off around 2-3pm and see if it makes any difference. Herbal teas like chamomile or valerian root can be a nice wind-down if you need something warm, or even just a good old fashioned hot Vimto might do the trick. 

4. Cooler bedroom, better sleep 

To actually be able to fall asleep and stay that way, your body needs to drop in temperature slightly. So, try giving that electric blanket a miss, crack open the window (even in winter), and aim for a cooler room with cosy blankets instead that you can layer up if you feel you need it. 

5. Establish a sleep ritual  

This doesn’t have to be anything too fancy (unless you want it to be) yoga and journaling each night can help your brain wind down and relax. If you want to push the boat out, herbal foot soaks could be a nice treat for you too. Doing something consistently before bed each night helps your brain realise that it’s almost time for rest and it begins to wind down. It can be anything as simple and easy as reading a book, dimming the lights, or switching off electrical devices half an hour before bed. 

6. Don’t clock watch 

Waking up randomly at 3am is definitely up there on the list of annoyances. But checking the time only makes it worse – it’s very easy to find yourself doing maths in your head of how much sleep you’re going to get now before that alarm goes off. We know it’s frustrating but give yourself a break and just don’t surrender to that temptation to check the time on your phone.  

7. The bed is for sleep  

If you find yourself lying awake for more than 20 minutes, get up. Yes, we mean it. Take yourself to a neutral room and maybe read something in low light. Resist the urge to pick up your phone and start mindlessly scrolling. Don’t start deep cleaning the kitchen. Just try to let yourself gently break the "awake in bed = normal" link. Then head back up to bed once you’re sleepy. 

Sleep tips for light sleepers: final thoughts 

We understand, being a light sleeper is a real pain sometimes, but it’s not the end of the world. A few small changes to your environment and routine can really make a massive difference and leave a huge impact. Everyone’s different, so experiment a bit – and don’t beat yourself up on those rough nights. 

If all else fails and you’re still struggling with sleep, consider your hardware. Give your bed and mattress a once over and check that it’s offering the support and comfort you need to sleep well. If not, we’re here to help. Pop into your local Bensons for Beds store or have a look through our varied mattress collection right here on our website. There’s something for every sleep need and want here.