The view of Rome at night with St Peter's Basilica in the background

Dr Neil Stanley’s 9 ways to get a good night’s sleep

September 19, 2019

There are no golden rules for guaranteeing good sleep but here are some helpful guiding principles from sleep expert Dr Neil Stanley, in association with Vispring.

1. In the dark

Your bedroom should be dark, quiet and cool, and you should have a comfortable bed.

2. Ready for sleep

The bedroom should be strongly associated with sleep: that means no TV, no computer and no work in the bedroom.

3. Listen to your body

It’s essential to listen to your body and only go to bed when you’re sleepy.



4. Half an hour

If you haven’t fallen asleep within about 30 minutes at the start of the night, get up and go back to bed when you feel sleepy. If you wake up in the middle of the night and don’t fall asleep within 20 minutes or so, do the same.

5. Don’t clock watch

If you’re checking what time it is then your eyes are open when you should be trying to sleep and you’re more likely to worry about not sleeping.

6. Bedtime routine

Try to establish a regular time for going to bed and a regular time to wake up in the morning as this will help to get into a consistent routine.

7. Don’t try too hard

It’s easier said than done but try not to worry about your sleep and don’t try to force yourself  to go to sleep. The harder you try to sleep the less likely you are to fall asleep.

8. Winding down

Prepare yourself to be in a relaxed state before you go to bed by trying to spend at least 30 minutes winding down before your bedtime.

9. Quieten your mind

To sleep well you need a quiet mind and a relaxed body so try to find something that calms you down. It could be drinking herbal tea, doing yoga or listening to music. Just remember that what works for you won’t necessarily work for anyone else.


Dr Neil Stanley, Sleep expert
Dr Neil Stanley, Sleep expert

Dr Neil Stanley is an independent sleep expert who has been involved in research for over 35 years. He regularly travels the world lecturing on various aspects of sleep.

This story is part of our Sleep Well series.
For more ways to get a great night’s sleep, read 5 steps to the perfect mattress with Vispring and Sleep easy with Mühldorfer.