How to Get A Better Nights Sleep

Yay! An extra hour of sleeping is here – who am I kidding it will be 30more minutes telling myself I need to get out of bed and get ready for work. 🙈 I have found it really hard in the past to get to sleep, I used to blame it on large caramel macchiatos from Starbucks while I was at uni but since then I don’t really drink coffee unless I am struggling to keep my eyes open at work and even then I have the new short size – like my height. Follow these tips to help you sleep better at night.



When I was in school my parents made sure I had a bedtime of 8pm. I must admit I do not always stick to this because now I am older and there is after work drinks and catching up with friends so staying out late happens at least once a week. Try and schedule a time that you want to be in bed by this does not mean you will instantly have to fall asleep at this time but after the recommended 8 hours sleep it will allow your natural body clock to get you up in time to get ready for the next day ahead.

Don’t eat too close to bedtime
Whilst a late night kebab or trip to the takeaway shop may feel like the perfect end to a good evening, this could result in a poor night’s sleep and is, therefore, best avoided!

As highlighted in another one of our blogs in which we looked at 5 Foods To Avoid Before Bedtime, fast food is full of saturated fats, colourings and additives, all of which could play havoc with your digestive system whilst you’re trying to sleep. This could result in an unpleasant spell of heartburn or indigestion which won’t help at all in being to get a good night’s sleep.


By creating a routine to get you ready for bed will help your body to unwind and get ready to sleep. So mine is: Shower, Brush Teeth, Tone Face and Clean Ears and Nostrils (I work in Central London this is ESSENTIAL!), Go downstairs for a cup of water, Answer any unanswered text messages or emails and Read whatever novel.


Avoid These Drinks


Whilst becoming teetotal during fresher’s week isn’t perhaps what you had in mind, limiting your intake of alcohol directly before bed will significantly help in increasing your chances of getting a few hours of quality sleep a whole lot easier.

This is because alcohol increases the chances of experiencing sleep disturbance, leaving you feeling tired and groggy the next day. Warm milk, coconut water and banana smoothies have been suggested as suitable bedtime drinks to help aid sleep, so why not give them a go!



Caffeine is a stimulant and promotes wakefulness, so it’s, therefore, essential that as part of getting a good night’s sleep that you avoid eating or drinking all forms of caffeine before bedtime.

The likes of coffee, tea, fizzy drinks and chocolate are best avoided in order to safeguard against being kept awake during the night.

Have These Drinks

If you do feel peckish in the evening, then milk, yoghurt, almonds and cherry juice have been found to help induce sleep.

Leave Naps to the Toddlers

Whilst a long afternoon nap may feel like a good idea to help keep you awake for the evening’s s forthcoming events, this is best limited to less than an hour.

Between 2-3pm has been suggested as a suitable time to take a nap which should last roughly 20-30 minutes as recommended by Web MD in order to help boost alertness and help you feel energised.



Regular exercise, as suggested by Student Health Services, is another great way of helping to make sure that you get a great night’s sleep. Even if you haven’t yet managed to join a sports team, going for a long walk or jog will certainly help in making sure that as bedtime approaches, your body is ready to wind down and rest.

Exercising in the morning or afternoon is best, as working out too close to bedtime could end up making it more difficult for you to be able to sleep!

Make your space comfortable

Sleeping in university halls, particularly in fresher’s week could present quite a challenge. Think dark curtains, setting a cool temperature, even ear plugs to block out the blaring music; there are lots of ways that you can transform your bedroom into the perfect sanctuary for sleep.

Only get into bed when you’re ready to sleep

Whilst snuggling down to an early evening movie in your room could be the perfect way to end a busy day in the life of a university fresher, this could jeopardise your chances of being able to sleep once you actively try and go to sleep.

Only once you feel ready to sleep should you get into bed in order to avoid the frustrated feeling of lying in bed wide awake and not able to sleep!

Opt for a new pillow

Your pillow can play a huge part in determining how comfortable you are or aren’t, so it’s very important to ensure that your pillow is supporting your neck and head correctly to avoid aches and pains which could keep you up in the night!

We all have different preferences of sleeping positions. Whilst the majority of us feel most comfortable sleeping on our sides, sleeping on your front or back isn’t uncommon either, so it’s especially important that your pillow is correctly supporting your frame. You can take a look at our full collection of pillows here, no matter your preferred sleeping position.



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