How improving sleep can improve your physical and mental wellbeing

Reviewed by our clinical team

From experience, we’re all aware that getting a good night’s sleep can make a big difference to our productivity and energy levels. But did you know that poor sleep over a longer period of time can have a negative effect on your general and mental health and well-being?

To find out more, we surveyed 500 UK adults to review their sleeping habits and take a closer look at the methods being used to improve sleep quality.

From the survey, we found that 33% of Brits struggle to fall asleep at least two or three nights a week, with a further 21% admitting it’s a challenge every night. 

In a bid to tackle the issue, 24% have tried at least one popular sleep hack that’s been circulated on social media platforms such as TikTok.

But which of these viral hacks can actually help you get a restful night’s sleep? To find out, LloydsPharmacy Online Doctor GP Dr Bhavini Shah shares her opinion and separates fact from fiction. 

Debunking 7 popular sleep trends

‘Sleep Maxxing’ is a term that’s growing in popularity. Deriving from TikTok, the wellness trend aims to maximise the amount and quality of sleep you get each night. It encompasses a range of seven techniques including taking a sleep divorce and using mouth tape.

Which ones have Brits been experimenting with and which ones does Dr Shah recommend?

1. Wearing a sleep tracker

“From sleep duration and sleep quality to resting heart rate and respiratory rates, the amount of data collected from sleep tracking devices is expanding. 

“However, while many users find them beneficial by identifying triggers that impact sleep quality, the accuracy of these devices is questionable, with research suggesting that many wearable devices fail to differentiate between sleep stages and accurately track how long it takes for users to fall asleep. To ensure truly accurate data, you’d need to do a medical sleep study which monitors brain waves. These studies can help to diagnose conditions like sleep apnoea. 

“Furthermore, studies show that sleep tracking devices can induce anxiety in users. Those who had a poor night’s sleep were more likely to have a low mood, difficulty concentrating, and increased sleepiness during the day. 

“If you wear a sleep tracking device and find it helps you make better decisions to promote a good night’s sleep, keep going. However, if it is causing you distress, you may benefit from taking a more mindful approach to sleep hygiene, focusing on how your body feels rather than the data on your smartphone.”

2. Listening to white noise

“White noise is primarily used to mask other disruptive sounds in the environment as our brains are wired to notice changes in sound, rather than constant, steady noise. While the brain processes white noise like any other sound, research suggests it doesn’t demand the same level of attention as speech or music.

“However, when it comes to helping improve sleep, there is conflicting research on the topic. If you’re trying to sleep in a loud environment, you could always test playing some white noise to see if it helps, however, whether it’s successful may come down to personal preference.” 

3. Drinking a 'sleepy girl mocktail'

The ‘sleepy girl mocktail’ has been a huge trend in 2024, with TikTok influencers suggesting a combination of tart cherry juice, magnesium powder, and sparkling water as the key to getting a good night’s sleep. And, while the name may not be medically certified, some studies have suggested that some of these ingredients could help you wind down in the evening.

“Tart cherries contain naturally high levels of melatonin which is known as the ‘sleep hormone’. They also contain tryptophan, an amino acid used in the production of serotonin and melatonin. 

“Alongside this, studies suggest there could be a link between sleep quality and magnesium intake, as research shows that higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day.

4. Taking a 'sleep divorce'

A term that’s become increasingly popular in 2024 is the ‘sleep divorce’ which can be defined as sleeping separately from your spouse to help improve sleep quality. 

“If you share a bed with a partner who works night shifts, suffers from a condition that impacts sleep, or is restless throughout the night, the impact of sleep deprivation can sometimes take a toll on a relationship.

“Research suggests that chronic sleep deprivation significantly increases the risk of stroke, heart disease, diabetes, and obesity by disrupting stress responses, glucose metabolism, and insulin regulation. In this sense, temporary sleep separation can be a good idea if it’s a mutual decision, however, there are also some things to consider. 

“Sleeping in a separate environment to your partner may decrease emotional and physical intimacy, both of which are important to foster a healthy relationship. A good solution is to have an open discussion with your partner and see if you can come to an agreement that works for both of you. You may decide to trial sleep separation for a short period of time, or perhaps for just a couple of nights a week if you’re feeling exhausted. “

5. Sleeping with a weighted blanket

Weighted blankets are designed to promote relaxation, reduce anxiety, and enhance sleep quality. Usually filled with thousands of small glass beads that gently apply pressure, these blankets mimic a therapeutic method known as "deep pressure therapy," which is thought to help elevate your mood.

“While some research suggests that weighted blankets can help improve symptoms of insomnia in the long term, more studies are needed to draw a definite conclusion.

“Weighted blankets are generally safe to use if used correctly. However they may not be suitable for all individuals.”

6. Following a Polyphasic sleep pattern

Polyphasic sleep refers to a sleep pattern which involves having multiple, short periods of sleep in a 24 hour day. It is believed to provide cognitive benefits such as increased memory and productivity. Some common types of polyphasic sleep include:

• Triphasic sleep – Sleep is broken into three short periods, after dusk, before dawn, and in the afternoon. 
• Everyman sleep – Sleeping for three hours at night and three 20-minute naps throughout the day.
• Uberman sleep – Sleep is broken down into 6-8 short naps of about 20 minutes each, with no long sleep period at all.

“While a polyphasic sleep pattern may benefit those who work irregular shifts or are unable to sleep consistently in the evening there is little evidence to suggest it is safe or effective in the long term.

“Research has also highlighted that polyphasic sleep could do more harm than good; leading to adverse physical health, mental health, and performance outcomes.”

7. Mouth taping

Mouth taping is a home treatment used to encourage nose breathing during sleep. The idea is that this can help to stop snoring, reduce thirst, gum disease, cavities and bad breath.

It involves taking porous tape and fixing it over the upper and lower lips so you are unable to easily open your mouth. However, there is little evidence to support that mouth taping can have an impact on these issues and further research is needed to determine if there are any benefits.

“While intentional nose breathing during waking hours can help slow down breathing and ease anxiety — taping your mouth while sleeping can be dangerous. It can lead to hampered breathing, disrupted sleep, and skin irritation. 

“If you struggle to breathe through your nose while sleeping, speak to your GP, who may suggest further examination.”

The impact of sleep on your health and wellbeing

There are multiple benefits to getting good sleep, including the following: 

• Improved memory, attention and concentration 
• Improved immunity e.g. to minor illnesses like coughs and colds 
• Improved sex drive 
• Reduced stress

The flipside is that poor sleep can worsen all of the above, making you feel more stressed and foggy-headed, less interested in sex, and more prone to getting ill. 

More worryingly, a consistent lack of sleep is known to heighten your risk of serious physical and mental health conditions, including:

• Heart disease 
• High blood pressure 
• Diabetes  
• Clinical depression 
• Generalised anxiety disorder

Poor sleep can also make it harder to maintain a healthy weight, and can even lower your fertility. There can also be a significant impact on your relationships, caused by irritability, loss of interest in sex and general low mood. 

Can lack of sleep cause headaches?

In the short term, a bad night’s sleep might cause some physical symptoms like a headache. We also know that sleep can be a trigger for people with migraine – if you get migraines you might find that lack of sleep (or too much sleep) sets off your symptoms.

Can lack of sleep cause hallucinations?

Yes, lack of sleep can cause hallucinations and other unexplained sensory experiences. 

Sometimes poor sleep can also lead to sleep paralysis. This is where you find yourself unable to move or talk as you’re falling asleep or waking up – some people may also experience hallucinations, which can be quite frightening. Sleep paralysis is relatively common, but more likely to occur in people who have anxiety, a panic disorder or PTSD. 

Can lack of sleep make you feel sick?

For some people, an unpleasant short-term symptom of poor sleep is feeling sick. However, if you often feel sick or if the feeling doesn’t go away, it’s worth speaking to your GP. 

How to improve your sleep

If you’re struggling to sleep well and you’re worried about the impact it’s having on your mental and physical health, you’re not alone. In fact, it’s thought that one in three Brits suffer from poor sleep. 

The good news is that there are some simple changes you can make to improve your sleep, including exercising during the day, getting fresh air and cutting back on caffeine and alcohol. 

Other tips include the following: 

• Set a routine and stick to it – this means getting out of bed at roughly the same time each day, even on mornings where you’ve had bad sleep the night before. 
• Most people need 7.5 hours of sleep a night. Try bearing this in mind when you go to bed/set your alarm. 
• Make your bedroom cool, dark, comfortable and quiet – it sounds obvious, but you want to associate the place where you sleep with rest and relaxation, so try to eliminate distractions, noise and mess. 
• Avoid using smartphones and other electronic devices before you go to bed – instead read or listen to an audiobook, podcast or the radio. 
• Ban your smart phone from your bedroom, so you're not tempted to look at messages. If you are using your phone as an alarm- get an alarm clock instead. 
• Spend time winding down – take a warm bath, write to-do lists for the following day or try some gentle relaxation exercises like yoga. 
• Keep a sleep diary – make a note of when you’ve slept well and slept poorly, making sure to include details like what you ate, whether you drank alcohol, and what time you went to bed (9).

If you’re struggling to sleep even after making these kinds of changes, it’s worth speaking to your GP for advice. 

There are some very good resources online: 

• Try the Good Thinking website's page on sleep for free advice. This is approved by the NHS.  
• NHS Scotland also has a good self help guide for insomnia. 
• You could also check out the Sleepio programme which is an online CBT programme. This is free if you work for the NHS or Health & Care in Scotland. 

References
https://www.bupa.co.uk/newsroom/ourviews/benefits-good-night-sleep
https://migrainetrust.org/live-with-migraine/self-management/migraine-and-sleep/
https://www.mind.org.uk/information-support/types-of-mental-health-problems/hearing-voices/about-voices/
https://patient.info/mental-health/insomnia-poor-sleep/sleep-paralysis
https://www.medicalnewstoday.com/articles/fatigue-and-nausea
https://www.nhs.uk/conditions/feeling-sick-nausea/
https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/sleep-problems-and-insomnia-self-help-guide 
https://patient.info/mental-health/insomnia-poor-sleep
https://pubmed.ncbi.nlm.nih.gov/22038497/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/
https://pubmed.ncbi.nlm.nih.gov/33795195/