We all know it’s important to get enough sleep. For adults we should aim for between 7-9 hours’ sleep a night. Unfortunately for some this isn’t always possible with a few odd restless nights. Here we have 10 tips for a restful sleep to try out tonight.

Keep it dark

Any light coming into the room can disrupt your sleep quite easily. Try and seal up any light sources and remember to turn off any technology or leave on sleep mode so the blue light doesn’t wake you.

Cool it down

We want to try and keep our rooms neither too hot nor too cold as both can disrupt our sleeping pattern. It’s best to aim for a room to be between 18 to 20 degrees Celsius.

Wind Down before bed

When getting ready for bed try and wind down an hour before you sleep. Turn off all your devices and dim the lights for maximum relaxation before sleep.

Cut the Caffeine before Bed

We know caffeine helps us get through the day but try and set a cut off time where you stop drinking coffee to allow your body to recognise its tiredness.

Cut the Cigarettes

Nicotine is stimulant like caffeine which can factor into your sleepless nights. But quitting the nicotine it will not only help you sleep but increase other health benefits.

Avoid Overindulging

Too much food, alcohol and water late at night can disrupt your sleeping. Whilst alcohol may initially help you fall asleep it will inevitably wake you up in the night.


It has been proved that people who exercise regularly tend to get a better night’s sleep than those who do not. It’s recommended to spend 20-30 minutes a day of exercise which will dramatically help you get a restful night sleep.

Work out your thoughts before bed

Most people who can’t sleep blame it on their mind going into overdrive where they replay the day’s events. A good way to avoid this is to spend a small amount of time in the evening to write a To Do list for the next day so you know where to start off.

Can’t Sleep – Get Up

If you’re struggling to sleep there no point in worrying about it. Get up and do something relaxing until you begin to feel tired again.

Avoid the Snooze

As much as we would love to have that extra 5 minutes in bed the sleep quality in between snoozed alarms is not great meaning we tend to wake up feeling more groggy. So try and wake up with the first sound of the alarm.


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