We all appreciate a good night’s sleep. When you wake up in the morning having slept the whole night through you feel refreshed and ready for the day ahead.

Sadly, for some people this is difficult to achieve. It is recommended that adults get a minimum of 8 hours of sleep every day. Children however, need more:

Age range	Hours of sleep needed
1 to 2 years old	between 11 and 14 hours of sleep
3 to 5 years old	between 10 and 13 hours of sleep
6 to 12 years old	between 9 and 12 hours of sleep
13 to 18 years old	between 8 and 10 hours of sleep

If you are one of the millions of people who struggle to get a full or restful night’s sleep then this information is for you.

Why is sleep so important?

Quality sleep is important because it gives our bodies and minds the opportunity to recharge after the day’s activities.  It is also the time when our bodies enter ‘maintenance mode’ to keep our systems working well. It’s said that sleep is the body’s best medicine – have you ever noticed that when you have a raging cold all you want to do is sleep? That’s because your body is trying to fight the virus.

After a good night’s sleep, our bodies feel stronger, we have more energy and perform mental and physical tasks better. Our mental health can also be much improved when we regularly get enough restful sleep.

Creating a space worthy of good sleep

Here are a few suggestions to make your bedroom a haven for a restful night’s sleep:

• Make sure that you bed is only used for sleep (for example, if you work from home, don’t sit with your laptop in bed)
• Make sure you sleep in a bed, rather than in an armchair or on the sofa
• Have a comfortable and supportive mattress
• Keep your bedroom cool. If you get too hot or cold during the night this can keep you from dropping off or can wake you up
• Make sure your bedding is clean, comfortable and appropriate for the season
• Make sure the room is completely dark. Use black-out curtains to keep any light out
• A silent room is recommended

Tips for falling asleep

• Turn off mobile phones, tablets, computers and televisions at least an hour before bedtime to reduce your exposure to stimulating ‘blue light’. This helps you to become more easily tired at the appropriate time.
• Try to go to bed and get up at the same time each day. Your brain loves routine and becomes conditioned to your sleep cycle.
• Try to have your last meal of the day at least 2 hours before bedtime so that you aren’t hungry, but you also aren’t uncomfortably full.
• Create a good bedtime routine. For example:
  • Have a warm milky drink
  • Brush your teeth and make sure your bladder is empty before getting into bed
  • Read a book or magazine for half an hour, or listen to a podcast, some relaxing music, or a guided meditation
  • Lights out!
• If you are worried about something or have a lot of thoughts bouncing around in your mind, try writing them all down or saying them out loud to allow your brain to switch off
• Try to eat a healthy diet and make sure you drink plenty of fluids
• If you struggle to sleep, avoid alcohol as it is a known cause of irregular sleep patterns.

There are many sleep charities in the UK if you wish to dive a bit deeper into this fascinating subject. Researching and understanding other sleep-related topics may help you to make further improvements to your lifestyle to achieve a better night’s sleep:

The Sleep Charity has lots of useful information and support, including printable sleep tips sheets for adults and children, and the ‘Sleep On’ podcast series.

The NHS Every Mind Matters website also has lots of advice, and you can sign up to a 6-week email programme to receive sleep tips straight to your inbox.