Sleep Expert Warns of One Key Mistake that Could Sabotage Your Sleep Routine Reset
Good sleep isn’t just about feeling less tired; it is a fundamental biological reset that supports your other wellness goals. Sleep is the bedrock of good health; if we’re not sleeping well, everything else will be off, too. If we’re not getting enough sleep, it affects us physically, mentally and emotionally, not just because we’re too tired to think or motivate ourselves, but also because we just can’t face making the effort in the fog of tiredness.
While we sleep, it’s our body and brain’s chance to rest, recharge, recuperate and re-energise. There are huge links between poor mental health and poor sleep, with one impacting the other. It’s also a chance for our brains to sort through feelings and emotions without the distractions of everyday life getting in the way.
According to a recent Google Trends report, search interest in “sleep” hit an all-time high this month. While it’s clear many Brits are focussing on sleep as a resolution this new year, a sleep expert is warning that many Brits are overlooking one critical mistake: clinging to an aging or inferior bed frame.
To help you improve sleep in 2026, we spoke with Sam Sadighi, sleep expert at Get Laid Beds and founder of Easy Sleep Solutions, to reveal why sleep is important as well as her top tips to optimise you’re sleep routine. Alongside her tips, Scott Shields, CEO of Get Laid Beds, identifies what signs indicate your bed frame needs to be replaced.
4 ways to create the optimal sleep routine in 2026, according to a sleep expert
1. Start by fixing your foundations
A healthy sleep routine starts with your environment. It’s difficult to switch off when your bedroom feels like a storage unit or a visual to-do list of unfinished tasks. Sam explains, “Your room doesn’t need to be a calming oasis, but it must be comfortable and fit for purpose. Try dedicating a short window before bed to tidy up the day’s mess and help your brain transition into rest mode. By removing reminders of chores or work from your sightline, you eliminate the dread of a cluttered space and the frustration of feeling like you don’t have time to address it.”
Beyond tidying, the physical state of your bed frame is a critical foundation for rest. Many people unknowingly sabotage their sleep by using bed frames long past their use-by date. While we’re quick to replace a mattress, many people continue to use standard bed frames for two decades or more, long after they have ceased to provide the support needed for restorative sleep.
Whilst this age range provides a good indicator as to when you should consider upgrading your mattress, Scott Shields, CEO of Get Laid Beds, reveals there are several other signs people should look out for:
- Subtle creaks and groans: If your bed makes a noise every time you turn over, it is often a sign of fatigued timber or loosening joints. This is a common issue in ageing Medium-Density Fiberboard and other entry level material bed frames. These structural sounds can interrupt deep sleep cycles, preventing the brain from reaching full cognitive recovery.
- The ‘roll-together’ effect: If you and your partner find yourselves constantly rolling toward the centre of the bed, it typically indicates that a lesser-quality internal support system has warped or weakened over time. A premium, stable frame should remain perfectly level; when a base loses its integrity, if it doesn’t, your muscles stay engaged all night to maintain balance, making it harder to stay in deep sleep and leaving you feeling stiff in the morning.
- Visible timber deterioration: Periodically check your slats and joints. Visible wear in an older bed frame means the bed can no longer provide the ergonomic foundation a mattress requires. Any visible bowing in the timber or gaps where the frame meets indicate that the bed can no longer provide the ergonomic support your mattress needs to function properly. Without a flat, solid base, even the most expensive mattress will fail to support your spine throughout the night.
- Frequent disturbances from your partner: If you feel every toss and turn from the person next to you, your frame is likely too small to absorb motion. Upgrading from a double bed to a king-sized bed frame is often a functional necessity for couples rather than a luxury. The extra width of a king-sized bed significantly reduces motion transfer and provides the stability needed to ensure that even when a partner moves, your sleep remains uninterrupted.
2. Wind down with a relaxing hobby
Forcing an earlier bedtime often leads to frustration and tossing and turning. Instead, focus on non-stimulating activities that signal to your brain that the day is over.
As Sam suggests, “Simply give yourself a dedicated window to wind down with non-stimulating activities such as reading, watching light-hearted TV, or enjoying a hobby like a jigsaw puzzle or music to signal to your brain that it’s time to rest.”
Consistency is equally vital for a steady internal clock. Aim for a regular wake-up time, even on weekends, and limit screen use for at least an hour before bed. The goal here isn’t just to avoid blue light; it’s to avoid high-energy, stimulating content that keeps your mind racing.
3. Don’t try to overhaul everything at once
The biggest mistake people make when trying to improve their sleep is trying to overhaul everything at once, which, like a crash diet, becomes unsustainable and leads to them reverting to previous behaviours. Instead, Sam recommends focussing on one small aspect at a time before adding another once you’ve mastered it. For example, try to stop using your phone in bed, then start to implement a consistent wake-up time, which will naturally help to standardise your bedtime. Achieving small wins like these will help you stay on track without getting overwhelmed or frustrated.
4. Don’t dwell on the timeline
It is difficult to provide a precise answer to how long it takes for a new sleep habit to stick, as it depends entirely on how drastic the changes are. The most important thing is not to worry about immediate results; instead, remember that consistency is key.
Sam adds, “Habit stacking, combining a new habit with an old one, is a fantastic way to build momentum without feeling overwhelmed. You can also let technology do the heavy lifting by setting reminders or alarms to prompt you to switch off devices, helping the routine become second nature over time.”