Tips for a good nights sleep

It appears life in a science department never sleeps. Constantly on the go safely preparing practicals. Clearing away. Starting the next set. After a busy day in the prep room, you need a good night’s sleep.

Sleep is one of the best things we can do for our wellbeing, alongside healthy eating and managing our time. Yet so many of us struggle to sleep. We leave work behind to go home to what feels like a whole new world of challenges.

Never enough hours in the day. Sound like you? It’s time to practice some sleep hygiene for a good night’s sleep.

What is sleep hygiene?

Sleep hygiene is a set of good habits you practice to help you sleep better. Many of us as children had a routine to go to sleep, such as a bedtime story or no TV or screen time. There was almost always a set time to go to bed and wake up.

As adults, it seems we forget these good habits. Yet there is abundant evidence that long term practice of sleep hygiene can help overcome some sleeping

How can you get a good night’s sleep?

There are several things you can do to prepare for a good nights sleep, just before bedtime and whilst sleeping. Let’s explore them.

Routines and rituals

Get in a routine: Go to bed and wake up at a regular time. And try to keep your daytime routine fairly similar too.

Have a ritual: Remember the bedtime story? Create your own pre-sleep ritual, could be reading a book under low light or relaxing breathing exercises.

Create your nest for sleeping; make your bed cosy and comfortable for you.  Then…

…Reserve your bed for sleeping only: Help your mind create a connection between your bed and sleep. Banish work, eating, watching TV to other parts of your home.

Eat well; avoid going to bed too full, or on an empty stomach.

Exercise is also proven to help, but not right before bedtime as you will still have an ‘exercise high’.

Fancy a nap? Try and avoid afternoon and evening naps, as they can disrupt your sleep patterns.

Before bedtime

Try a hot bath. It raises your body temperature, making you feel sleepy.

Avoid stimulants such as caffeine or nicotine for 4-6 hours before bedtime.

Avoid alcohol: it actually interrupts your sleeping. Which is contrary to the popular belief that it helps you relax.

Whilst sleeping

Hide the big clock or your phone; clockwatching can keep you awake at night.

Can’t get comfortable? Try rearranging your bed, even moving your pillow to sleep at the opposite end of the bed can help.

If all else fails…. Try again: get up and do something relaxing or boring, until you feel sleepy again. Then try heading back to bed.

Keeping your new sleeping habits

Keep a sleep diary with what has worked and what hasn’t over a two week period. Then keep going with the habits which work for you.

Sleep is so important to our wellbeing, so if after a couple of weeks you still cannot sleep, there are some amazing support resources such as your GP or the Healthy Minds organisation, which may have a support group near you. So seek professional help if you need to.

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