10 tips to get a better sleep
Most of us value the luxury of a good night’s sleep, but for some, it’s not as simple as closing their eyes and picturing sheep leaping over fences (though kudos to you if that works!). If you’re looking to catch a few extra Z’s each night, here are some tips to help you drift off with ease.
1. Consistency is key
Establishing a consistent sleep routine is one of the most effective ways to improve long-term sleep quality. Our bodies operate on a natural internal clock, known as the circadian rhythm, which thrives on regularity1. By going to bed and waking up at the same time every day—including weekends—you help your body settle into a predictable pattern. This consistency not only makes it easier to fall asleep and wake up naturally but also enhances the overall quality of your rest. Over time, this habit trains your body to recognise when it’s time to wind down and recharge.
2. Power down
Electronic devices such as phones, laptops, tablets, and TVs emit blue light, stimulating the brain and making us feel more alert# Using these devices before bed can disrupt your ability to wind down and fall asleep. To minimise the impact, try wearing blue light-blocking glasses while using screens to protect your eyes. Additionally, aim to power down your devices 1–2 hours before bedtime to help your mind and body prepare for restful sleep.
3. Move it
Exercise isn’t just great for the mind, body, and soul—it can also work wonders for your sleep! Regular physical activity during the day can improve sleep quality, shorten the time it takes to fall asleep and reduce daytime sleepiness>. Whether it’s a brisk walk, a gym session, or yoga, finding time to move your body can have a profound impact on how well you rest at night.
4. Think light
Busy days can often make it challenging to prepare dinner early, but eating a large meal right before bed can disrupt your sleep. When your body is working overtime to digest food, it can interfere with your ability to fully relax and rest1. To improve sleep quality, try having dinner earlier in the evening—ideally about three hours before bedtime. If you find yourself needing a snack later, choose something light and healthy or enjoy a calming cup of herbal tea to help you wind down.
5. Linen lover
Your bed should be a sanctuary of comfort, so invest in high-quality bedding that enhances your sleep experience. Opt for a supportive mattress, plush pillows, and soft, breathable sheets and blankets that feel good to the touch. Regularly washing and refreshing your linens not only keeps them clean but also adds an extra layer of comfort to your bedtime routine. There’s nothing quite like the feeling of snuggling into a freshly made bed, and you might be surprised at how this simple change can help you relax and drift off to sleep faster.
6. Avoid naps
It can be tempting to sneak in a nap during the day, but doing so may disrupt your body’s internal clock—also known as your circadian rhythm—and throw off your sleep schedule. This can make it harder to fall asleep at night when you need to. If you really need to recharge, keep your nap short and sweet; aim for a quick power nap of 10–20 minutes to help you feel refreshed and alert without interfering with your nighttime rest.2
7. Cut caffeine
Who doesn’t enjoy a cup of coffee or a refreshing fizzy drink? While caffeine can be a great way to power through a busy day, it can interfere with your ability to fall asleep later on. To ensure a better night’s rest, try to limit caffeine at least six hours before bedtime. Instead, opt for a soothing herbal tea or a warm, milky drink. Milk contains an amino acid known to help promote relaxation and improve sleep quality, making it a perfect choice for winding down in the evening3.
8. Wind down
Creating a calming pre-bed routine can signal to your body that it’s time to relax and prepare for sleep. Consider incorporating activities like gentle yoga, meditation, or controlled breathing exercises to help ease tension and quiet the mind. You could also unwind with a good book, allowing yourself to focus on something soothing before turning off the lights. These mindful practices help transition your body from the hustle and bustle of the day into a state of relaxation, making it much easier to drift off to sleep when it's time.
9. Reduce fluids
What goes in must come out, and if you are downing several cups of water or tea before bed, chances are you’ll need to make a night-time dash to the loo (which will naturally disrupt your sleep). Try to cut down on fluids in the evening and use the bathroom just before bed.
10. See your GP
If you’re experiencing significant sleep difficulties, it’s a good idea to consult your GP to rule out any underlying sleep disorders, such as sleep apnoea, which is quite common.