Routine and sleep hygiene

One of the most effective ways to improve sleep quality is to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

It is usually recommended that you should aim for 7-9 hours of sleep each night, but if aiming for this causes unnecessary anxiety don't worry. The ideal amount of sleep varies by individual.

Creating a relaxing bedtime routine signals to your body that it's time to wind down. Activities like reading a book or listening to music can help you relax.

If possible, avoid working on your bed as this can blur the boundaries between rest and productivity, negatively affecting sleep quality.

Preparation and planning

Planning can improve your sleep by reducing stress and anxiety. Before bed, pack your bag with everything you need for the morning to save last-minute rushing. Charge devices, prepare snacks, and have your clothes ready.

It can also help to look at your timetable to prepare for the day ahead. Organising tasks, setting priorities, and creating a clear schedule for the upcoming day can help alleviate the mental burden of uncertainty.

Feeling prepared can help your mind to relax, making it easier to fall and stay asleep. Knowing that you have a structured plan can help you wake up with a clear direction and purpose, enhancing wellbeing and productivity.

Diet and exercise

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week. However, you may want to avoid vigorous workouts close to bedtime, as they can be stimulating.

Eating large meals late at night can cause discomfort and indigestion, making it difficult to fall asleep. Try to have your last meal at least two to three hours before bedtime. If you’re hungry later, opt for a light snack.

Consuming caffeine or sugary foods and drinks, especially in the afternoon or evening, can significantly affect your ability to fall asleep. Caffeine is a stimulant that can stay in your system for several hours so opt for herbal teas or other drinks in the evening instead.

Dehydration can also affect sleep so ensure you drink plenty of water throughout the day.

Relaxation

Stress and anxiety can severely impact sleep quality. Develop healthy coping mechanisms like deep breathing exercises, meditation, or yoga. Keeping a journal to jot down your worries before bed can also help clear your mind and make it easier to relax.

Reflecting on accomplishments before bed can help you sleep better by fostering a sense of satisfaction and reducing anxiety. Think about everything you achieved today, no matter how small, and take time to celebrate this.

Not drifting off? Try not to force it. If possible, get out of bed and move to another space to engage in a relaxing activity such as reading, and return to bed when you naturally feel sleepy.

Environment

Your sleeping space plays a crucial role in the quality of your sleep so try to keep your room cool, quiet, and dark. Consider using blackout curtains, earplugs, or ambient noise and make sure your mattress and pillows are comfortable and supportive. Remove electronic devices that emit blue light, which can interfere with the production of the sleep hormone melatonin not to mention the temptation of distraction!

Further help

Not being able to sleep can be distressing and something that many experience. Worrying that you won't be able to fall or stay asleep and catastrophic thinking are common thoughts and feelings. If following the steps in this article aren’t helping, have a look at Sleepio - a six-week clinically proven programme used to treat insomnia, available free on the NHS.