There’s so much information available about what you should and shouldn’t do when it comes to sleep, and most of it is great, but sometimes it’s easier to go back to basics – so it’s time we ask ourselves, how do we get to sleep? It’s important to remember that different ways work for different people but sticking to these tips will make falling asleep easier for us all.
Keep regular hours. Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better. Choose a time when you are most likely to feel sleepy.
Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.
Make sure your bed is comfortable. The surface we sleep on plays a key factor in getting a good night’s kip. It’s difficult to get deep, restful sleep on an old, uncomfortable bed. A bed with the correct support, comfort and space will ensure you wake less, move about less, are less disturbed by your partner and are less likely to wake up feeling tired or aching
Take more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close to bedtime or it may keep you awake!
Cut down on stimulants such as caffeine in tea, coffee and energy drinks– especially in the evening. Caffeine is a stimulant and its effect on sleep is well known – it interferes with falling asleep and prevent deep sleep. Try and avoid it 4-5 hours before bedtime; have a hot milky drink or a herbal tea instead.
Study Space. Make sure to have a separate space to revise and work, doing this in bed can damage your ability to sleep stress-free. Try using a desk or a completely different room is even better!
Don’t over-indulge. Too much food, especially late at night, just before bedtime, can play havoc with sleep patterns.
Try to relax before going to bed. Have a warm bath and listen to some quiet music – all help to relax both the mind and body.
Turn off gadgets before bed! Blue light can affect the production of melatonin (the hormone that helps you sleep), so avoid screen time at least an hour before bed.
Deal with worries. If the minute your head hits the pillow you start thinking about your ‘to do’ list or worrying about something, write it down. It clears the mind making it easier to concentrate on getting a good night’s sleep.
Keep a sleep diary. Why not keep a sleep diary If you find dropping off hard, it may be interesting to see what you’ve been doing, what you’ve eaten and where you’ve slept on the days you sleep and don’t sleep well. It could help in finding the answers to some of your questions.
Still struggling to sleep?
If you still can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing, like reading a book, until you feel sleepy again – then go back to bed. If you find that your sleep issues continue to be a problem, you can always call our National Sleep Helpline on 03303 530 541 for direct support.
