How to Sleep Better with Insomnia: A Practical Guide for a Restful Night

Struggling with insomnia can feel like a never-ending battle. Whether it’s trouble falling asleep, staying asleep, or waking up too early, insomnia can leave you feeling exhausted and frustrated. In fact, one-third of people in the UK experience insomnia at some point in their lives. However, small changes to your routine and environment can make a big difference.

In this guide, we’ll share practical tips to help you sleep better with insomnia, along with how the right bed and mattress can support your journey to a restful night’s sleep.

What is Insomnia?

Insomnia is a sleep disorder that makes it difficult to fall asleep, stay asleep, or get back to sleep after waking up. Common symptoms include:

• Trouble falling asleep at night

• Frequently waking up during the night

• Waking up too early

• Feeling tired or irritable during the day

• Difficulty concentrating or remembering things

If you’re experiencing these symptoms, you’re not alone. Let’s explore how you can take control of your sleep.

Who is likely to get insomnia?

Whilst insomnia can affect anyone, there are some people that are more likely to suffer from the disorder.

People aged over 60 are more susceptible to insomnia in comparison to younger adults.

This does not necessarily mean that insomnia is a common result of aging, however our sleep quality tends to worsen as we age. Studies show that from middle age, the average person loses 27 minutes of sleep each night for each subsequent decade.

At Opera, our team has a wealth of experience helping people struggling to sleep by finding the best solution for their needs. Discover how we can help you or your loved one today by getting in touch with our helpful team.

6 Practical Tips to Improve Sleep with Insomnia

1. Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same time every day (even on weekends) helps regulate your body’s internal clock. This consistency can make it easier to fall asleep and wake up feeling refreshed.

2. Create a Relaxing Bedtime Routine

Wind down before bed with calming activities like reading, listening to soft music, or practising mindfulness. Avoid screens (phones, tablets, TVs) at least an hour before bed, as the blue light they emit can interfere with your sleep.

3. Optimise Your Sleep Environment

Your bedroom should be a sanctuary for sleep. Keep it dark, quiet, and cool (around 18°C is ideal). Consider blackout curtains, earplugs, or a white noise machine if needed. A comfortable bed and mattress are also essential which we will cover below.

4. Limit Caffeine and Alcohol

Caffeine (found in coffee, tea, and chocolate) can stay in your system for hours, making it harder to fall asleep. Similarly, while alcohol might make you feel drowsy, it can disrupt your sleep later in the night. Try to avoid both in the hours leading up to bedtime.

5. Get Moving During the Day

Regular exercise can improve sleep quality, but try to finish workouts at least 3 hours before bed. Gentle activities like yoga or stretching in the evening can also help you relax.

6. Address Underlying Causes

Insomnia can be linked to stress, anxiety, or medical conditions like chronic pain or sleep apnoea. If lifestyle changes aren’t helping, consider speaking to your GP or a healthcare professional for further advice.

How the Right Bed Can Help with Insomnia

If you’ve tried everything and still struggle with sleep, your bed might be part of the problem. A poor-quality mattress or an unsupportive bed can lead to discomfort, tossing and turning, and broken sleep. At Opera Beds, we specialise in adjustable electric beds and high-quality mattresses designed to support better sleep.

Here’s how our beds can help:

1. Anti-Snore Mode

If snoring (yours or your partner’s) is keeping you awake, our anti-snore feature gently lifts the head of the bed to open airways and reduce disturbance. This function is ideal for insomnia sufferers who are disturbed by snoring or have a sleep disorder such as sleep apnoea.

All Opera electric adjustable beds have anti-snore included as standard and is an effective way to help provide a better nights sleep. 

2. Zero-Gravity Position

Inspired by astronauts, our zero-gravity mode elevates your legs and upper body to distribute weight evenly, reducing pressure on your joints and helping you relax.

3. Adjustable Positions

An Opera bed allows you to customise your sleeping position with back and leg-rest adjustments. Whether you need relief from back pain or prefer a slightly elevated position, our beds make it easy to get comfortable. 

Learn more about the benefits of an adjustable bed and how it can provide more than a restful sleep. 

4. High-Quality Mattresses

A good mattress is just as important as the bed itself. A poor mattress can lead to discomfort and bad sleep quality, which makes it more difficult to fall asleep. The type of mattress you use impacts how well you sleep, therefore it’s essential that you buy the right one to help achieve a better night’s sleep.

Our range includes memory foam mattresses and other options designed to minimise motion transfer, so you’re less likely to be disturbed by movement during the night. We provide a 10-night home trial service across any of our mattresses, so you can see if your new mattress is suitable for your needs. Read more about our trial service here

When to Seek Help for Insomnia

If your insomnia persists despite making changes at home, it’s important to seek professional help. Your GP can help identify any underlying causes and recommend treatments, such as cognitive behavioural therapy for insomnia (CBT-I).

You can also reach out to organisations like:

• The Sleep Charity: Offers advice and support through their national sleep helpline.

• The British Snoring & Sleep Apnoea Association: Provides resources for those affected by snoring or sleep apnoea.

• Narcolepsy UK: Supports individuals living with narcolepsy and related sleep disorders.

Ready to Transform Your Sleep?

At Opera Beds, we’re passionate about helping you achieve the restful sleep you deserve. Our adjustable electric beds and premium mattresses are designed with your comfort in mind, making it easier to fall asleep and stay asleep.

Explore our range today or book a free consultation with our team to find the perfect solution for your needs. 

Why Choose Opera Beds?

• Rated 4.9/5 on Trustpilot by our customers

• 10-night home trial on all mattresses

• Expert advice tailored to your needs