How many items can you spot in this bedroom that could keep you up at night?

We’ve teamed up with Solgar Vitamins to open your eyes to closing them with a sleep expert special – plus enter our Little Big Difference campaign for a chance to win £1000!

Tired of struggling to get a decent night’s sleep? Well if so…you are not alone.

According to the NHSOne in three of us suffers from poor sleep, which means millions of Brits have a nightmare they nod off to.

The good slumber news is that there are many simple changes you can make to help you get a better night’s sleep.

Below we’ve teamed up with sleep coach Tracy Hannigan ( to create an interactive game about sleep and how everyday objects affect it.

Just click on the objects in the room below to find out which ones can negatively impact your attempts to fall asleep.

And don’t forget to join ours Little Big Difference campaign here for a chance to win £1000!

Here are some ideas to help you nod off…


If your mind starts spinning as soon as the lights go out, journaling could be the solution. “Writing down your worries — and the next steps to resolve them — well before bed can help you fall asleep by slowing the mind and putting thoughts on paper,” says Tracy.

“Setting aside a specific time for it during the day can also exercise the mental muscles that prove your thoughts are just a part of your brain’s activity and not something to get carried away.”

The exercise

According to a 2021 study**, regular exercise has positive effects on sleep quality and insomnia in adults, and this includes both aerobic exercise and mind-body practices like yoga.

“Their sleep drive—the ability to fall asleep and stay asleep—is affected by how long someone is awake and how physically active they are,” says Tracy. “The long-term benefit of regular exercise is easier falling asleep and improved sleep quality, especially if it involves waking up at the same time every day.”


Reading is a powerful way to unwind before bed, and it hits you fast – a University of Sussex study found that after just six minutes of reading, heart rate slowed, muscle tension eased and stress levels reduced by almost 70 percent became***.

“Anything that you enjoy, find relaxing, and unexciting can be an important part of a nighttime routine,” says Tracy. “However, if you don’t enjoy reading, don’t do it to ‘sleep’ yourself. Sleep efforts like that almost always backfire.”

SAD lamp

“The sleep cycle starts in the morning,” says Tracy. “Early morning light exposure outdoors can help improve sleep by anchoring the circadian rhythm to a fixed time.

Sometimes this requires an artificial light source such as a SAD lamp when it’s still dark in the morning (ask your doctor if it’s safe to use). Exposing yourself to light in the morning and eating first thing can help strengthen the body’s natural rhythms and promote sleep at night.”

Smart speaker

With a voice-activated smart speaker in your bedroom, you can resist the temptation of screens and still hear relaxing music or a meditation sequence. You can also use it to listen to a bedtime story.

The Calm app features adult sleep stories narrated by celebs like Matthew McConaughey, LeBron James and Laura Dern. Headspace also just started a sleepcast: John Legend takes listeners through an old concert hall and describes the decades of music that once filled it.

Join the Solgar Little Big Difference campaign and win £1000*

Whatever your ambitions, make sure this is the year that your resolutions stand through January and beyond by participating in our Little Big Difference campaign – just fill out the form here!

Aadil Gaadh, 39, has made a goal to get more sleep in 2022. Here he explains how it works…

Project engineer Aadil wants to lead a healthier lifestyle overall, so he decided to start by adjusting his sleeping habits. “I really wanted to commit to eight hours of sleep a night,” he says. “And since I have to get up for work at 5 a.m., I have to get ready for bed at 8:30 p.m. So far it has really helped me feel more balanced. I’ve gone back to the gym and I love waking up with more energy.”

Solgar’s Stress and Sleep range may also help…

Ultimate Quiet Pills – Pack of 30 – £29.99

If you want to wind down before bed, these might be for you. Designed for relaxation and mental wellbeing, Ultimate Calm Tablets promote a positive mood and are perfect for those moments when you’re feeling under pressure or overwhelmed.

Ashwagandha Root Extract Vegetable Capsules – Pack of 60 – £20.99

Ashwagandha has been used for thousands of years and has been described as “Indian ginseng”. Comes “highly recommended for stress and anxiety” from customers on Solgar’s website.

Fish gel Omega-3 740 mg soft capsules – Pack of 50 – £29.99

Omega-3 fatty acids are the good fats that nourish the body and support brain, eye, and heart health. These 5-star rated supplements come in fish gel softgels, making them ideal for those following a pescetar diet or looking to limit meat-based ingredients.

*** and How many items can you spot in this bedroom that could keep you up at night?

Fry Electronics Team

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