How to sleep better: 5 simple tips for a better night’s sleep

Having trouble drifting off when it comes to bedtime but fed up of counting sheep? Poor sleep can affect your mood, concentration, energy levels and overall wellbeing, so finding healthy ways to improve your sleep routine is important.

If you are struggling to switch off at night, try these simple bedtime tips to help you relax and drift more easily into the world of slumber.

1. Don’t force yourself to sleep

Unfortunately none of us possess the power to simply ‘will’ ourselves to sleep, so thinking, wishing and worrying about it will often only lead to frustration.

If you happen to be having a sleepless night then try not to become stressed. Thinking ahead to the next day about how tired you are going to feel during your morning commute or at work will not help matters. Relax – there is always time to catch up on sleep another night.

The more pressure we place on ourselves to fall asleep quickly, the more alert and anxious we can become.

2. Build a healthy bedtime routine

It is all very well setting an alarm each day to wake us at the same time, but we often forget that a bedtime routine in the evening is just as important.

Try to choose a regular time to go to bed most nights to help your body develop a natural sleep routine. Going to sleep and waking up at similar times each day can help improve overall sleep quality.

Simple habits such as reading, having a warm bath or avoiding stimulating activity before bed may also help your mind and body wind down.

3. Reduce light and screen distractions

Obviously you will turn your light off before bed but bear in mind that other light sources can also disturb your sleep.

If your phone lights up during the night, even on silent mode, the light may interrupt your sleep without you fully realising. The same applies to standby lights, chargers, hallway lighting and street lights coming through thin curtains.

To create a more sleep-friendly environment:

• Turn your phone face down or move it away from the bed
• Cover or turn away bright charger lights
• Use blackout blinds or lined curtains
• Keep the room as dark and calm as possible

4. Choose the right pillow

Trying to get a good night’s sleep without a good pillow is akin to trying to get a car to start without an engine, or like going to the gym in stilettos. You need the right equipment.

Your pillow should offer the right balance of comfort and support for your sleeping position. An unsuitable pillow can contribute to neck pain, discomfort and restless sleep.

Replacing old pillows and investing in supportive bedding can make a significant difference to sleep quality.

5. Keep pets out of the bedroom

As much as the thought of our feline and canine friends snuggled up at the end of the bed is all very quaint, midnight meowing and barking at bumps in the night do not always make for a restful night’s sleep.

Pets are often easily disturbed and their movement or noise during the night can interrupt your sleep cycle without you fully waking up.

If sleep is becoming a problem, consider moving pet beds into another room to create a calmer sleeping environment.

Better sleep starts with better habits

Good sleep is one of the foundations of physical health, mental wellbeing and emotional resilience. Small changes to your bedtime habits and sleep environment can often make a surprisingly big difference over