Tips for good sleep

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The amount of sleep we need is individual. The important thing is that when you wake up, you should feel rested. If you constantly feel tired or have trouble falling asleep, here are some tips for a good night’s sleep.

• Only go to bed when you’re tired.
• If you can’t sleep, get out of bed and do something else for a while. Do something soothing and go back to bed when you feel tired. Don’t panic if sleep doesn’t come straight away.
• Stick to a regular bedtime and wake-up time. Try to avoid big differences in your circadian rhythms on weekdays and days off.

Tips for a good night's sleep

1. Dealing with worries and concerns

•  A bad mood is a barrier to sleep, so think about nice things before you go to bed. If you have worries about studies, work or home, alcohol problems, or if you are nervous and restless, it is natural to find it difficult to sleep. Try to get help for solving your problems.
• You can also have a daily “worry moment” to go through your worries. Remember, it’s best to do it well before bedtime!

2. Things related to your bedroom and bed

• Keep the bedroom temperature cool, below 20 degrees Celsius.
• Quiet down the soundscape. If noise bothers you, try to muffle it or buy earplugs.
• Beds and bed linen matter. Adapt your bedroom to your liking.
• Pay attention to the amount of light. If light disturbs you, dark curtains or a sleep mask can help.

3. A couple of hours before bedtime

• A short, light evening walk before bed is beneficial. Avoid strenuous exercise in the evening, as it is energising.
• Get plenty of exercise during the day or preferably at least 2 to 3 hours before bedtime.
• Eat lightly before going to bed. Don’t drink anything stimulating, such as coffee or strong tea.
• Don’t drink alcohol before bedtime. Drinking alcohol may help you fall asleep, but the sleep will not be restful.
• Don’t smoke before bedtime.

4. Bedtime

• Make bedtime a ritual. Always do everything in the same order, for example, putting on your pyjamas, brushing your teeth, and reading a book.
• Soothing or monotonous literature make you sleepy. But don’t read academic literature at bedtime.
• Warm feet and hands will help you fall asleep.
• Get ready for sleep. Clear your mind of the day’s issues and focus on the present moment.

If this advice doesn’t help and you’ve been having trouble sleeping for a long time, you should talk to someone like a student healthcare worker. Insomnia may be caused by a more serious psychological, social, or physical problem that requires further investigation.