Sleeping tips: how to get a better night's sleep

Do you find yourself staying awake late, even if you're ridiculously tired at night to scroll through TikTok or Instagram? Sounds like you might be a victim to 'Revenge Bedtime Procrastination.'

Here are five things you can try now to help you sleep better.

1. Get off your phone

Exposure to too much blue light in the evening (especially if you go on your phone whilst lying in bed in the dark - tut tut) can really ruin your night. Due to the effect it has on your circadian rhythm, it tricks your brain into believing it's still daytime.

2. Creating a relaxing sleeping environment

Get a comfy mattress and pillow to optimise your night time environment: Having a relaxing sleeping environment is key for getting a good nights sleep. An uncomfortable mattress will leave you tossing and turning so make sure you have good bed set up, keep your bedroom at a comfortable temperature and reduce all excess noise and light.

3. Reduce your caffeine intake before bed

While a late night coffee might seem like a good idea you will definitely regret it in a couple of hours when you can't settle for bed. For a better night sleep make sure you reduce the amount of caffeine you're drinking in the evenings, or even opt for a caffeine free option.

4. Take a relaxing bath or shower

A warm bath or shower can help relax your muscles as well as improve your quality of sleep. To make this experience even better why not light some candles, use some bath salts, listen to some music and enjoy the time to just sit and relax.

5. Stop taking naps during the day

Whilst a nap can be temping during the day it is often a bad idea as studies show that naps and irregular sleeping can actually make you more tired during the day as well as impact on your overall sleeping pattern. If you really feel you need one try and be disciplined and stick to a 20min power nap instead of falling asleep on the sofa for three hours.

These are just a handful of the things that you can start doing now to improve your quality of sleep!