Feel refreshed this World Sleep Day

It's World Sleep Day, and we're sharing some of the best tips to help you get a better night's sleep.

World Sleep Day is an annual campaign promoting awareness of the impact of sleep on health.

This year's theme is 'make sleep a health priority'.

A regular sleeping routine has been proven to improve overall health and wellbeing. Good sleep has the power to improve your physical health, particularly impacting your heart, immune system, blood sugar levels, and weight management. 

Sleep also does wonders for your mental health and brain function — both of which are vital for excelling at University.

With this in mind, we've put together some top tips for achieving better sleep which could see your mood improve, your brain function increase, and reduce your stress in the lead up to exam season.

Top tips for better sleep

Sleep hygiene

Sleep hygiene is the term used to describe the healthy habits that we can all put into practice throughout the day to help set us up for a good night's sleep. Creating a series of behaviours that work for you is the most important step. You can find out more about good sleep hygiene on the UOS Health & Wellbeing Sleep page.

Schedule

Once you've figured out the sleep hygiene habits that work for you, it's important to replicate this every day and night. If your body needs eight hours' sleep from 10pm-6am, then setting this sleep schedule every night will further improve the quality of your sleep over time. Lots of research has been conducted into the 'optimum amount of sleep' — and studies differ. Ultimately, it's best to listen to your body and make sure your getting the rest that you need. One person may need eight hours' sleep, while another will feel well-rested and alert after just six hours' sleep.

If you find yourself struggling to sleep, then The Sleep Charity's National Sleep Helpline has trained sleep advisors on hand to offer confidential advice.

Wind down and wake up

Once you've got a set schedule that works for you, you can plan your day around your bedtime. Spending one hour relaxing before bed can help prepare you for sleep. Whether it's reading a book, having a warm  shower, applying your daily skincare routine, or listening to music or a podcast — taking some time for yourself to switch off and unwind is important.

After a great night's sleep, you might feel a little bit groggy. Oxygen is the key to kickstarting your energy levels. Getting out and about in the morning will give you the boost you need to be alert and ready to tackle the day.

No Phone Zone

All technological devices emit blue light, which supresses the production of melatonin — the hormone that promotes sleep. If you can limit your access to your phone, computer, or TV in the hour before you go to bed, you're sure to feel the benefits.

Diet

The types of food you eat throughout the day have the potential to make your sleep worse, or even better. Foods that are high in sugar or caffeine are stimulants which promote wakefulness, while fatty or high-protein foods naturally take longer to digest — all of which make it harder to fall asleep quickly.

Certain foods have proven successful at improving sleep quality, such as milk, chicken, turkey, and pumpkin seeds. These foods contain the necessary natural chemicals to help your body produce melatonin.

As with most things, it's all about balance. The right amount of fats, carbohydrates, and protein throughout the day will help ensure that you have a restful night's sleep.

Environment

The more comfortable you are in your room, the better you will sleep. It's believed to be easier to fall asleep in a quiet, dark, and cool environment — but this does change from person to person. If your set up isn't working for you, you could try wearing earplugs to shut out even more noise or play ambient sounds.

Exercise

Regular exercise obviously burns energy, making it easier to fall asleep at night. It also helps establish your circadian rhythm — the body's natural clock which maintains your sleep/wake cycle.

Exercise even helps alleviate stress by controlling the body's 'stress hormone': cortisol. Regular exercise will reduce cortisol levels, leaving you less stressed in the evenings when you're trying to get some sleep.

Night and day

You may not realise it, but the natural daylight cycle has a big impact on the quality of your sleep. Optimising your light exposure during the day helps your body figure out when it's time to go to bed. When you return to the dark environment of your bedroom, your body will naturally know that it's time to sleep

Meditation

You don't have to perfect your Lotus Pose, but setting aside a few minute before going to sleep to practice deep breathing and visualisation can help get your mind ready for a restful night of sleep. Clearing your worries and centring yourself within your own body, these exercises can help calm your mind to ensure that you have an undisturbed night's sleep.

Come back later

There's nothing worse than feeling really tired from a long day of studying, or knowing you need to rest before an early morning exam, but sleep just won't come. If you've tried all of your positive sleep hygiene habits, but you're still unable to sleep, it can be a good idea to get up and repeat one of your relaxing behaviours. The NHS recommends finding a comfy spot and reading a book or listening to quiet music. Trying to force yourself to sleep could frustrate you and actually make sleep more difficult. Once you feel a bit sleepier, you can always go back to bed and try again.

You can access more sleep tips, insights into sleep problems such as insomnia, and additional support from the NHS website. Meanwhile, the Student Wellbeing team is on hand to support your emotional wellbeing throughout your studies and develop healthy habits to last a lifetime.

We are available 24/7 via online chat, email, or on the phone at +44 (0)2380 599 599. Our wellbeing advisors are based in the Student Hub on Highfield Campus but can travel to meet students on other campuses or in halls when requested.