What can I do to help me sleep?

Get into a routine

Going to bed and getting up at regular times – even at a weekend – can help your body’s internal clock to get used to a set routine.

This may be tough at first – particularly if you’re used to lying in after having a bad night’s kip – but persevere and you may reap the rewards.


Improve your sleeping conditions

The place you sleep is just as important as what you do. Try to make your room as comfortable and relaxing as possible to improve your chances of getting to sleep.

The ideal room is dark and quiet, with a temperature between 18C and 24C.

  • Consider removing any gadgets that emit light, such as TVs or consoles
  • If street lights disturb your sleep, consider putting up blackout curtains
  • Some people find white noise machines, sleep masks or fans helpful to block out other noise
  • It has also been recently discovered that “pink noise” can help sleep.

It’s also worth considering how comfortable your bed and pillows are. Mattresses have a lifespan of about 9-10 years, so if yours is older it may be worth shelling out for a new one.

Bedroom clutter can also be an issue – particularly if you can’t sleep because of stress – clear the space as best you can. This also makes the room feel more inviting and easier to relax in.

Try and make your bedroom a zone of quiet and peaceful relaxation. Avoid working or watching TV if possible, and you will start to train your body into the idea that going to the bedroom means it’s time to unwind and switch off.