Helping you get through tough times

10 tips for a good night’s sleep

I don’t know about you, but I certainly felt an unexpected nip in the air this morning. Hopefully we’re due a few more days of warmth, but it seems like this weather couldn’t be more timely.

Duvet and pillows on a bedChanges are happening all around: schools and colleges are starting back, people are moving away – establishing new routines, and adjusting to old ones.

Or maybe like me, you’re just astonished that we’re hurtling towards the year’s end.

Whatever’s going on, it’s not uncommon for even the smallest change to cause sleeping problems. With this in mind, we’ve put together a few tips to help us get the best night’s rest possible.


Try to going to bed and getting up at the same time each day. Our bodies like regular patterns so it might help you sleep better.

Use the bed to sleep in

Try to avoid watching TV, surfing the net, playing games on your phone, reading, studying or eating in bed.


Do some exercise during the day to help use up excess energy and tire the body out. But avoid heavy exercise just before bed as this could liven you up again.


Have a warm bath to relax, do some yoga or tai chi and maybe try playing calming music just before or as you go to sleep.

Don’t nap

Napping in the day-time will make it harder to sleep at night.

Reduce anxiety

Try not to deal with things that cause stress just before you go to bed. If you are worried about something, maybe try to talking to family or friends about your concerns.

Avoid stimulants

Try to limit your intake of caffeine, sugar and cigarettes throughout the day, but especially before you go to bed. It’s also worth noting that while alcohol can make you drowsy it can also disrupt your sleep patterns.

Natural remedies

Lavender is a natural sedative, so putting a few drops of the essential oil on your pillow may help. Chamomile and valerian are herbs that are said to alleviate stress and anxiety and can be drunk as tea.

Have a well ventilated room

A room that is well ventilated, but is neither too hot or cold should help you sleep.

Avoid heavy evening meals

Heavy meals, or foods that are hard to digest (such as cheese) shouldn’t be eaten too late in the evening.

If you still find that you’re having trouble sleeping, it might be wise to think about getting help. There’s plenty of online and telephone or face-to-face help, but even chatting to your GP could be a good place to start.