Rob Griffiths.

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

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.

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

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.

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.

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.

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.

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.

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.

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