Anyone who wakes up tired urged to follow the 9.30pm rule to feel better

People keen to no longer wake up feeling fatigued are being encouraged to follow a 9.30pm rule. This advice comes as fresh research from independent bed retailer Land of Beds indicates the UK is grappling with a 'sleep crisis'.

The findings show that over three-quarters of adults (77%) fail to achieve the recommended seven hours of sleep per night, and nearly half (49%) confess they seldom or never wake up feeling truly rested, reports the Mirror.

The nationwide survey, which involved more than 1,000 UK adults aged 18-99, was conducted in June 2025. Researchers behind the survey argue it demonstrates how the pressures of contemporary life and our escalating dependence on technology are leaving the nation chronically exhausted.

Physiologist, sleep expert, author and speaker Dr Nerina Ramlakhan contributed to the study. She said: "The speed of life and demands, largely driven by technology, have led to our society becoming very restless.

"It has become the norm for many to work and be on the go relentlessly throughout the day, not taking breaks and working longer hours. When they go to bed at night, there is more work for the brain to do in order to consolidate the information taken in during the day, resulting in more disordered and non-refreshing sleep."

One habit making the issue worse is scrolling before bed. The research discovered that 60% of people use their phones moments before going to sleep, which could be affecting the quality of their rest.

However, Dr Ramlakhan cautioned: "A significant reason why so many are going to bed too late and not waking up energised is night-time scrolling and looking at social media and the news. When people go onto their electronic devices before bedtime, the nervous system becomes overstimulated.

"This often causes them to worry about work or the state of the world, or they compare themselves and their lives with what they see on social media, which creates feelings of low self-esteem and self-worth. None of this is conducive to getting a good night's sleep."

Using screens before bedtime is detrimental because the blue light emitted can inhibit melatonin, the hormone responsible for sleep, while the content can keep your brain active when it should be relaxing. This interferes with your natural sleep-wake rhythm, making it more difficult to drift off and potentially resulting in less sleep and lower sleep quality.

The NHS recommends adults aim for seven to nine hours of good-quality sleep each night. Prolonged sleep deprivation can contribute to a heightened risk of obesity, heart disease, depression, and compromised immunity.

For those seeking to enhance their rest, Dr Ramlakhan suggests beginning the wind-down routine earlier in the evening. She emphasises the significance of 9.30pm, which she describes as when "our brain and body are perfectly aligned physiologically with the environment".

She continued: "This is the best time to transition from the busyness of the day and start the process of resting. The person doesn't need to be asleep at this time but rather, winding down, reading something relaxing or meditating."

Many people consider getting into bed by 9.30pm a wise and healthy decision. This time is in sync with our body's natural circadian rhythm and cycles, which are dictated by darkness. Adhering to this routine has numerous benefits such as improved mental clarity, enhanced mood, reduced anxiety, and a lower risk of chronic diseases.

However, the ideal bedtime varies depending on your age and sleep needs. A handy tip is to count backwards from when you need to wake up to see if a 9.30pm bedtime allows you to achieve the recommended seven to nine hours of sleep.

Quality sleep aids the brain in storing memories, which helps enhance learning and problem-solving abilities. An early bedtime coupled with sufficient quality sleep has been proven to contribute to better physical health by bolstering immune function, reducing inflammation, regulating blood pressure, and decreasing the risk of chronic ailments like diabetes and heart disease.