It’s the question John Lennon famously penned and one that many of us wake up to in the morning. So how did you sleep?

For some, the answer will be ‘really well’. For others, ‘not too bad’. But for a lot of people the answer is often ‘not great’.

Whether it’s struggling to fall asleep, waking in the night or waking too early in the morning, there are many issues why people don’t sleep well. However there are seven steps you can follow to getting a better night’s sleep: your bedroom, the bed, your lifestyle, stress and worry, diet, exercise and relaxation.

1. Your bedroom

If you’re having trouble sleeping, one of the first things to consider is your bedroom. In order to get a great night’s sleep you need the right setting, which means a clean, peaceful and welcoming room. Many of us are unknowingly sleeping in a bedroom that’s simply not fit for purpose, and that environment could be the key cause of a restless night. Fortunately, it’s relatively easy to transform your bedroom into a space that encourages a peaceful night’s sleep.

2. Your bed

The foundation of a great night’s sleep is a comfortable bed. The right mattress can make a huge difference between a restful and restless night, saving you from fatigue and irritability for the rest of the day. An unsupportive mattress will encourage a poor sleeping posture, which prevents you from good sleep. If you regularly wake up with aches and pains, it’s probably time to change your mattress.

3. Your lifestyle

A few simple changes to your lifestyle can make a real impact on how well you sleep. At least an hour before bedtime make sure all technology is switched off, including your phone. The blue light given off by electronic gadgets causes the body to release less melatonin which interferes with sleep. Non-stop stimulation causes havoc when we’re trying to nod off.

4. How you deal with stress and worry

With so much going on in our lives, it’s little wonder that many of us are suffering from some elements of stress, with many having trouble switching off and getting a good night’s sleep at the end of the day. Practice several breathing techniques to banish anxiety and create a stress-less environment.

5. Your diet

The best food and drink for sleep include milk, cherries, chicken and rice, while fatty meat, curry and alcohol are some of the worst. Caffeine can also interfere with sleep – avoid drinking at least 8 hours before sleep time if you are affected. Have a milky drink or a soothing herbal tea instead.

6. Your exercise regime

Exercise tires your body out, promoting a better night’s sleep. It’s a good idea to work out earlier in the day and don’t overdo it right before bedtime. Wearing yourself out physically is unlikely to bring on sleepiness.

7. Learn to relax

If you wake up and struggle to get back off to sleep practice some deep breathing techniques. Spend five minutes indulging in pure relaxation and allow yourself to sink into a sound fulfilling sleep. If your mind is buzzing with things to do, write them down.


Visit our seven steps page for more advice or watch our videos.

Related Posts

Foods That Help You Sleep From Guest Blogger Hannah Bailey of Wise Choice Nutrition There is so much in the media about nutrition and weight loss but the link between sleep and diet is often overlooked. Poor diet often leads to poor s...
Discover How You Can Get Better in Bed With Help From Our US Partners, The Better Sleep Council Who doesn’t want to be better in bed? We’re talking about sleep of course. It’s not as simple as falling face first into your pillow. So, let’s put on...
Sleep Tips For New Mums Welcoming a new baby into the world is amazing and we were delighted here at The Sleep Council to hear the news of the arrival of the latest Baby Roya...
Beat The Blues This Monday With Our Top Tips So today is Blue Monday – officially the most depressing day of the year. It’s only natural to feel a bit down in January. We’ve gone back to work,...
What Top Sleep Tip Could You Not Live Without? When it comes to getting a good night’s sleep, some of us swear by a hot milky drink while others wouldn’t dream of slipping between the sheets withou...

Pin It on Pinterest