What you need to know about sleep...
Good sleep is important for your physical, mental and emotional health.
When you sleep your brain consolidates your learning, so it is important for your academic work too.
Making changes to your sleep is a process. It takes time, and will be different for everyone.
Good sleep habits don’t just start at bedtime. Small steps can make big changes.
Be proactive – nobody else can do it for you.
- Have a regular sleep schedule - try and wake up at the same time everyday
- Exercise every day
- Avoid caffeine and nicotine after 5pm
- Don't eat too late - but don't go to bed hungry
- Watch your alcohol intake
- Don't take naps in the day
- Do something relaxing before bed
- Have a bath before you go to bed
- Make sure your bed is comfortable with a good mattress and pillows
- Get outside everyday and have some fresh air
- If don't sleep in 20 minutes, get up and do something boring for a while then try again
- No screens in bed - blue light disrupts your sleep
- Make sure your bedroom is a good temperature - ot too hot or cold
- Go and see a doctor if you have persistent sleep problems
More information on these Sleep Tips
6 Tips for Better Sleep by Matt Walker
Find out some of the science of sleep
Sleep is your Superpower, Matt Walker TED
Changes to sleep during and after the Pandemic
Dr Michelle Miller from Warwick Medical School about some simple steps you can take to help get a more restful night.
Some ideas to help you wind down, physically and mentally before sleep
- Doing something relaxing before you sleep can help you to nod off…
- Apps such as Headspace have lots of information about meditation and relaxation, including guided meditations. You can find them on the app or by searching for Headspace on YouTube
- Try this Muscle Relaxation Technique
Relaxing Wind Down Body Scan: Switching Off for Deep Sleep by Headspace
For further relaxation strategies, have a look at our Relaxation Self Help page
Are you experiencing Nightmares? Have a look at our self-help page for more information and strategies to help you manage nightmares and the impact they have on you Please link to the nightmares page
Listen to Dr Michelle Miller from the Medical School about some simple steps you can take to help get a more restful night.