We present a technique to improve signal strength, and therefore sensitivity in distributed temperature and strain sensing (DTSS) using Frequency domain Rayleigh scatter. A simple UV exposure of a hydrogen loaded standard SMF-28 fibre core is shown to enhance the Rayleigh back-scattered light dramatically by ten-fold, independent of the presence of a Bragg grating, and is therefore created by the UV exposure alone. This increase in Rayleigh back-scatter allows an order-of-magnitude increase in temperature and strain resolution for DTSS compared to un-exposed SMF-28 fibre used as a sensing element. This enhancement in sensitivity is effective for cm range or more sensor gauge length, below which is the theoretical cross-correlation limit. The detection of a 20 mK temperature rise with a spatial resolution of 2 cm is demonstrated. This gain in sensitivity for SMF-28 is compared with a high Ge doped photosensitive fibre with a characteristically high NA. For the latter, the UV enhancement is also present although of lower amplitude, and enables an even lower noise level for sensing, due to the fibre's intrinsically higher Rayleigh scatter signal.