Sleep Matters

Good quality, regular sleep is essential to helping us function effectively. Read our tips and advice on how to sleep better at night.

A good routine

Good sleeping habits are also known as sleep hygiene. These are healthy habits which include reserving your bedroom environment for sleeping and getting dressed, going to bed and getting up around the same time every day and many of the other tips on this page.

Create the mood

A quiet, cool, dark room tends to make dropping off easier, but go with what works for you. Thick curtains or blackout blinds can help block out light, make sure the room is well ventilated and try listening to ambient sounds such as waves or rainfall or gentle music.

Shed the mental load

Sleep problems can be caused by anxiety, stress and worry. Try to manage these worries daily by off-loading to a friend or loved one and before heading for bed, make a to-do list for the next day to give you peace of mind.

Try ‘beditation’

There’s nothing worse than forcing yourself to go to sleep. Get up and do something relaxing such as reading or listening to music or why not try some ‘beditation’ – video or audio designed to help you relax and switch-off.

Ditch the tech

Devices such as phones, iPad, even the TV, can all stimulate the brain so avoid if you can. Maybe try reading or listen to a podcast instead.

Work it out

Exercise doesn’t just make you feel good, it can tire you out too and help you sleep better. Avoid anything too strenuous within three hours of going to bed, try something relaxing like yoga instead.

Eat well

Diet also plays a part. Try to eat better – and not to eat too close to bedtime – and avoid stimulants such as caffeine, alcohol and nicotine before going to bed. Going to bed hungry can also impact your sleep so have a light meal to keep the hunger pangs at bay.

Cap the naps

Napping late afternoon or evening could affect your sleep at bedtime. If you do want a nap, try to limit it to 30 minutes earlier in the day.

Get with the rhythm

Our sleep-wake cycle is controlled by the circadian rhythm, a 24-hour internal clock which regulates cycles of feeling sleepy and alert.⁴ It’s guided by light changes⁴ so exposure to natural light in the morning and early afternoon can help to keep it on track.