Getting a good night’s sleep is essential for our physical health, mental wellbeing, and overall quality of life. But where you live can have a surprising impact on how well you rest.
One in eight Brits (12%) say that every night they have problems falling asleep. Even more concerning, research by YouGov shows that 41% of Brits who sleep on average less than five hours a night report having problems falling asleep every night. With sleep deprivation becoming an increasingly serious public health issue, understanding what factors contribute to better rest has never been more important.
At Tracka.ai, we’ve ranked 30 major UK cities based on factors that influence sleep quality, from unemployment rates and happiness levels to noise pollution and access to green spaces.
Six key factors were analyzed to determine which cities are the best and worst for sleep:
- Noise levels
- Anxiety levels
- Happiness levels
- Unemployment rate
- Interest in sleep supplements
- Access to green spaces
Each factor was scored on a 30-point scale, with all five categories contributing to a total possible score of 180 points per state.
The Top 5 UK Cities For a Good Sleep
1. Preston (Score: 128/180)
Taking the top spot is Preston, scoring consistently well across multiple categories. With strong performances in unemployment, happiness, anxiety levels, and noise pollution, Preston offers an environment conducive to restful sleep. The city’s balanced lifestyle and manageable size seem to create ideal conditions for residents to unwind at night.
2. Liverpool (Score: 124/180)
Liverpool comes in second place, excelling particularly in sleep supplement availability and green space access. Despite being a major city with nearly a million residents, Liverpool has managed to maintain qualities that support good sleep hygiene. The city’s strong sense of community and cultural vibrancy may contribute to lower anxiety levels among residents.
3. Sheffield (Score: 123/180)
Sheffield rounds out the top three with well-balanced scores across all categories. Its proximity to the Peak District and abundance of parks means residents have easy access to nature, which research consistently links to better sleep quality and reduced stress.
4. Stoke-on-Trent (Score: 120/180)
Stoke-on-Trent performs exceptionally well in the noise and light pollution category, scoring 29 out of 30 points. The city also boasts the highest green space score in the top ten, suggesting that its residents benefit from quieter, more nature-filled environments that promote restful sleep.
5. Reading (Score: 116/180)
Reading’s strong showing in unemployment, happiness, and anxiety metrics helps it secure fifth place. As a prosperous town in Berkshire with good transport links and economic opportunities, residents may experience less financial stress that can interfere with sleep.
The Bottom 5: Cities Where Sleep Suffers Most
30. London (Score: 37/180)
Perhaps unsurprisingly, the capital ranks dead last for sleep quality. With over 9.8 million residents, London struggles with noise pollution, limited green space access, and high stress levels. The 24-hour nature of the city, combined with bright street lighting and constant activity, creates an environment where truly restful sleep can be elusive.
29. Bradford (Score: 39/180)
Bradford comes in second-to-last, scoring poorly across most categories. High unemployment rates combined with limited access to sleep-supporting resources create challenging conditions for residents seeking quality rest.
28. Manchester (Score: 56/180)
Despite being a vibrant cultural hub, Manchester ranks third-worst for quality sleep. The city scores particularly low in happiness and anxiety metrics, while noise pollution from its bustling nightlife and dense urban environment take their toll on residents’ rest.
27. Derby (Score: 66/180)
Derby’s poor performance in the sleep supplement category, combined with moderate scores across other factors, lands it near the bottom of the rankings.
26. Newport (Score: 66/180)
The Welsh city of Newport ties with Derby, struggling particularly with noise pollution and limited green space access.
10 Tips for Quality Sleep
Regardless of where you live, you can take steps to improve your sleep quality:
- Create Your Sleep Sanctuary
Transform your bedroom into a peaceful oasis. Invest in blackout curtains to eliminate light pollution, use a white noise machine or fan to mask environmental sounds, and keep your bedroom temperature between 60-67°F. Your bedroom should be exclusively for sleep and intimacy, and it’s best to remove televisions, work materials, and exercise equipment.
- Establish a Consistent Schedule
Your body thrives on routine. Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally. Aim for 7-9 hours of sleep per night for optimal health.
- Mind Your Evening Habits
What you do before bed significantly impacts sleep quality. Avoid screens for at least one hour before bedtime, as the blue light emitted by phones, tablets, and computers suppresses melatonin production. Limit caffeine intake after 2 PM and avoid alcohol close to bedtime, as it disrupts sleep cycles despite its initial sedative effect.
- Develop a Relaxing Pre-Sleep Routine
Signal to your body that it’s time to wind down. Consider activities like reading a physical book, gentle stretching or yoga, meditation, taking a warm bath, or practicing deep breathing exercises. The 4-7-8 breathing technique (inhale for 4 counts, hold for 7, exhale for 8) can be particularly effective for relaxation.
- Get Strategic About Light Exposure
Maximize bright light exposure during the day, especially morning sunlight, which helps maintain a healthy circadian rhythm. Dim lights in your home as evening approaches, and consider using amber-tinted glasses if you must use screens before bed.
- Stay Physically Active
Regular exercise improves sleep quality, but timing matters. Aim for at least 30 minutes of moderate activity most days, preferably earlier in the day. Vigorous exercise within three hours of bedtime can be stimulating for some people, though others tolerate it well.
- Manage Stress and Racing Thoughts
Keep a “worry journal” beside your bed to jot down concerns that arise at night, promising yourself you’ll address them tomorrow. Practice progressive muscle relaxation by tensing and releasing muscle groups from your toes to your head. If you can’t fall asleep after 20 minutes, get up and do a quiet, non-stimulating activity until you feel drowsy.
- Watch What and When You Eat
Avoid large meals within three hours of bedtime. If you’re hungry before bed, choose a light snack that combines protein and complex carbohydrates, such as whole grain crackers with cheese or a banana with almond butter. Some people find that foods containing tryptophan, magnesium, or melatonin (like turkey, nuts, cherries, or kiwi) promote better sleep.
- Consider Your Environment Beyond the Bedroom
If you live in a noisy area, explore options like soundproofing windows, using earplugs, or running air purifiers that provide white noise. If moving isn’t an option, make regular trips to quieter natural settings; studies show that time in nature can improve sleep quality for days afterward.
- Seek Professional Help When Needed
If sleep problems persist despite good sleep hygiene, consult a healthcare provider. Sleep disorders like sleep apnea, restless leg syndrome, or insomnia may require professional treatment. Don’t ignore chronic sleep issues, they can have serious health consequences over time.
Start a Better Routine With Tracka
Better days start with better nights, and Tracka helps you optimize both. Using advanced AI insights, Tracka analyzes your habits to reveal patterns that impact your energy, focus, and overall wellbeing. With personalized recommendations and easy-to-understand data, you can create a routine that supports consistent, high-quality rest. Take charge of your routine and unlock your best sleep with Tracka.
