Monday, 9th March, 2020

Our 5 top tips for better sleep

Winding down at the end of the day and ‘preparing’ for bed with a regular routine can really help you drift off when your head does hit the pillow. We’ve put together a handy article that could help you get a better nights sleep

No.1 - Reduce your exposure to blue light in the evening

This boils down to something called your circadian rhythm. Which tricks your brain into thinking that because of this light, that its still daytime. The impact this has is a reduction in hormones such as melatonin, which helps you relax and get to sleep!

Blue light is light from electronic devices like smartphones, computers, etc. A couple of things you could do is - Stop watching TV and turn off any bright lights two hours before heading to bed.
And secondly by switching your mobile device to nighttime mode, not just when you are scrolling in bed, but two hours before.

No.2 - Be consistent with your timings

A simple thing such as going to bed at the same time and waking up at the same time each day helps form part of a healthy sleeping routine. Being consistent with your sleep and waking times can aid long-term sleep quality.

Try it. Get into a regular cycle of sleeping and waking (even at weekends) and see if you begin to start waking up naturally, refreshed.

No.3 - Watch what you eat

Dairy foods, rice, and oats produce chemicals that can increase our desire for sleep. If you drink coffee, remember that caffeine can stay elevated in your blood for 6–8 hours, so if you need that coffee fix in the afternoon - try decaf.

Eating late can be a problem for your sleep and sugary treats close to bedtime, even more so. Your body needs time to digest and break down the food. That bag of Maltesers may be delicious but high-sugar treats such as these (No other chocolate compares) can keep you awake.

No.4 - If you're not feeling tired, don't force it

Don't lay there, tossing and turning in bed, trying to get to sleep. If you're not tired, sometimes you are just not tired. It’s that simple. Get up, have a little stretch, a glass of water, read a little and then try again a bit later on.

No.5 - What are 'they' doing at this time of night?!

If the neighbor upstairs is moving furniture or having a party, racing ferrets (that's a true story) late at night, not a lot you can do about that. Invest a few pounds in some ear plugs and maybe an eye-mask, to help ease the strain that it could be causing. It could make a huge difference even on the nights where you could hear a pin drop.

Take care,


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I'm Ash, Marketing Associate here at Echo.  I am a mental health campaigner and speaker. Passionate about creating a conversation around depression and anxiety in young adults - You can find me here @ashledran