Rob Griffiths.

WHO guidance ties sleep effects to night noise from about 30 dB and awakenings to 45 dB events. Why intermittent noise wakes you, and what masking does.

A white noise machine makes noisy neighbours far less disruptive so your bedroom feels calmer. It masks sound rather than soundproofing. Here's how.

Snoring, traffic or thin walls keeping you up? White noise machines and earplugs both help, in opposite ways. How to choose, and when to use both together.

Sleeping after a night shift means beating daylight and a body clock pushing you awake. How to black out your room and time light so day sleep sticks.

Wake-up lights and sunrise alarms are the same thing: a lamp that brightens before your alarm. Who they help, what they cost you, and their limits.

Winter mornings are a room-setup problem, not a willpower one. Curtains open or closed, how to layer bedroom lighting, and what to try before buying.

Light is the signal your body clock runs on. How morning and evening light shift your sleep timing, and why dark UK winters make it harder.

A hot bedroom is one of the most common sleep disruptors. Practical ways to cool the room and your bed - airflow, bedding, cooling gear and simple habits.

Tog measures a duvet's warmth, not its thickness. The right tog for summer, winter and all-year-round use in the UK, plus which fills suit hot sleepers.

The best bedroom temperature for sleep is 16-18C. Here is the physiology behind that range, how much it varies, and why humidity changes the answer.

Weighted blankets are not safe for babies under one, and NHS guidance says children should not sleep under one overnight. The rules that matter.

How heavy should a weighted blanket be? Use the 10% body-weight rule, our UK kg chart, and the safety rules for children, in this quick weight guide.

How to wash a weighted blanket safely: check your drum capacity first, use a cold delicate cycle, dry it flat, and know when to wash only the cover.

What the research really shows on weighted blankets: strong on how settled you feel, weak on measured sleep, and mostly studied in clinical groups.

You can darken a bedroom without touching the walls. No-drill blackout blinds, tension-rod curtains, portable film and sleep masks for a dark room.