Following 9.30pm rule is the secret to not waking up tired researcher says

People who wish to wake up feeling refreshed, rather than still tired, are being urged to follow a 9.30pm rule. It comes as new research from independent bed retailer Land of Beds shows the UK is facing a 'sleep crisis'. The results revealed that over three-quarters of adults (77%) fail to get the recommended seven hours of sleep per night, and nearly half (49%) admit they rarely or never wake up feeling truly rested.

The nationwide survey of more than 1,000 UK adults aged 18-99, was carried out in June 2025. Researchers behind the survey say it shows how the demands of modern life and our increasing reliance on technology are leaving the nation chronically tired.

Working on the study was physiologist, sleep expert, author and speaker Dr Nerina Ramlakhan. She said: "The speed of life and demands, largely driven by technology, have led to our society becoming very rest-less.

"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."

Scrolling before bed was found to be one habit in particular fuelling the problem. The research found 60% of people use their phone moments before going to sleep, which could be impacting the quality of their rest.

However, Dr Ramlakhan warned: "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 over stimulated.

"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."

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

For those looking to improve their rest, Dr Ramlakhan advises starting the wind-down process earlier in the evening. She stresses the importance of 9.30pm, which she says is when "our brain and body are perfectly aligned physiologically with the environment".

She added: "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."

Heading to bed by 9.30pm is often viewed as a great and healthy choice for most people. It aligns with the body's natural circadian rhythm and natural cycles, which are influenced by darkness. Following this practice can benefit in many ways, such as enhanced mental clarity, an improved mood, decreased anxiety, and a reduced likelihood of chronic illnesses.

However, the perfect bedtime varies based on your age and personal sleep requirements. Try counting backward from your wake-up time to check if going to bed at 9.30pm allows you to still get seven to nine hours of sleep.

Quality sleep helps the brain to store memories, which improves learning and problem-solving skills. Going to bed early and getting enough quality sleep daily has been shown to contribute to better physical health by supporting immune function, reducing inflammation, regulating blood pressure, and lowering the risk of chronic conditions like diabetes and heart disease.