6 Tips for Better Sleep

6 Tips for Better Sleep

For a printable version of these tips, Download PDF here.

Poor sleep is a common problem: about 40% of us are sleep deprived, and 1 in 5 of us can’t get to sleep even when we try. Poor sleep can have effects ranging from anxiety to depression – while sleeping well can boost your mood, and even enable healthy eating and creative problem-solving.
Here are six tips from the creators of Sleepio to help improve your sleep:

Skip the nightcap – alcohol may help you fall asleep, but it interferes with restorative ‘REM’ sleep, which is key to staying asleep and waking up refreshed.

Put down the phone – Avoid using your phone in bed – screens can keep your mind active, and the blue light they emit affects melatonin levels.

Keep your cool at night – The ideal temperature for sleep is around 65°F – too hot, and you may get restless; too cold, and you may struggle to fall asleep.

Put your worries to bed – Reflect on your day and set your mind at rest. If you’re worrying about the day ahead, write down a realistic to-do list before bed.

Make time to wind down – Spend 60-90 minutes before bed to step away from your work, mentally switch off, and prep yourself for sleep.

Practice relaxation – Being able to relax takes practice. Try “Progressive Relaxation”: while lying in bed, slowly tense and relax each muscle while breathing deeply. Think of the word ‘relax’ every time you breathe out.

Get started with Sleepio Learn to put an end to sleepless nights with Sleepio: a custom digital sleep programme that uses science-backed techniques to improve your sleep for good.

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