Five Tips to Enhance your Sleep

To celebrate World Sleep Day (March 13, 2026) we're working on our sleep hygiene with the help of Classical Wind Down on Radio 3 Unwind. Hosted by Niall Breslin, hear calming classical music to help you release the stresses of the day, recharge and prepare to rest.

To help us along the way, read on for more wind down wisdom on how to improve sleep, shared on the programme from science broadcaster and show regular Caroline Steel.

Caroline: 'My favourite way to have a bath is with lots of bubbles and maybe even some candles. It's a great way to relax at the end of a long day. But having a bath can also make it easier to fall asleep and it can improve the quality of your sleep too. […] It actually lowers the temperature of my core. And that's key because our body temperature naturally dips at night to prepare us for sleep. So as my core cools, it's setting me up to sleep well. The best time to have a bath is one or two hours before bed. And it doesn't need to be long and luxurious. Just 10 minutes will do the trick.'

Caroline: 'Just the ritual of making a hot drink can calm you down. But there's something special about tea from the Camellia sinensis plant - so that's black tea, white tea, yellow tea, oolong (or my favourite) green tea. There's a compound in it called L-theanine, which lowers your levels of the stress hormone, cortisol. It helps shift your body from a state of stress to a state of calm, which can come with a lower breathing rate, heart rate and blood pressure. And it might even mean you have an easier time when it comes to drifting off to sleep. A pretty good deal from just a cup of tea! And if you're worried about caffeine before bed, decaf does the job too.'

Caroline: 'When life feels unpredictable, brand new bed sheets help me feel like I've got things together... which ties into a psychological theory called self-determination theory: the idea that control is one of three core needs for well-being, alongside feeling capable and feeling connected to others. Research also shows that when we feel like we're in control, we tend to cope better with stress, and we bounce back more easily when things go wrong.'

Less stress makes it easier to drift off.

Caroline: 'Lately, I've been feeling a bit tense and emotional, and I think that's just because I'm a bit sleep deprived. When we're low on sleep, a couple of things happen in our brains. First, the amygdala, which is the emotional centre of our brains, becomes hyperactive. Communication between the amygdala and another important part of our brains, called the prefrontal cortex, breaks down. The prefrontal cortex is a bit like our brain's CEO. It helps us make rational decisions and it controls the amygdala. So when we haven't had enough sleep, we're left with a brain that's all-emotional accelerator and hardly any break! But the good news is, it can all be reset with just a bit more shut-eye. So that could mean treating yourself to a lie in... or it could mean just getting to bed a little bit earlier. '

Caroline: 'A soothing playlist might be the key to better rest. Studies have shown that listening to calming classical music before bed can significantly improve sleep quality. In one study with young adults experiencing insomnia, over 80 % became better sleepers after just three weeks of nightly music sessions. The secret lies in the way music decreases the adrenaline and cortisol levels in your bloodstream. They're both hormones associated with stress. So for some relaxation and better sleep, why not stick with us on Radio 3 Unwind? But as you start to drift off, be sure to turn that final song down gradually. Sudden silence can wake you up, perhaps a quirk of our evolutionary instinct to stay alert when things go eerily quiet. Whether it's classical or any genre you find calming, let music lull you into a peaceful slumber.'

Luckily for you, you can drift off to The Sleeping Forecast and Sleep Tracks every evening from 11.30pm on Radio 3 Unwind. Sweet dreams!