How to get a Good Night’s Sleep

trouble sleeping

How well did you sleep last night?


It’s estimated that one in three of us have trouble sleeping…whether it’s getting to sleep, staying asleep, or both. Insomnia can be described as finding it hard to get to sleep or stay asleep; waking several times during the night and often lying awake; waking early and being unable to drift back over, and feeling irritable and unable to concentrate because you’re so exhausted. We all need different amounts of sleep; adults are reckoned to feel best after between seven and nine hours.  If what you’re achieving feels closer to nine minutes, here are ten suggestions to make sure you’re never awake before the dawn chorus again!


  1. Don’t use your phone as an alarm clock. Switch your mobile off at bedtime and keep all your tech out of the bedroom – then you won’t be tempted to check messages/the internet/look at your photos/play games if you do wake up during the night.
  2. Look at where you’re sleeping. Is your bed comfy? Is the room at a temperature you feel comfortable with? Making sure the room is dark and quiet, and using ear-plugs, an eye mask or blackout blinds may be helpful.
  3. Avoid eating big meals late in the evening. If your digestive system is awake, you will be too!
  4. Lavender is said to have sleep-inducing qualities – aromatherapy sachets, pot-pourri, sleep pillows…they’re all worth a shot!
  5. Turn all screens off at least an hour before you retire for the night.

trouble sleeping

  1. Even gentle exercise during the day can help you sleep better – just not too close to bedtime.
  2. Get into a routine of going to bed and getting up at the same time every day, even at weekends.
  3. Try to wind down for at least an hour before bed – have a warm bath, a milky drink, read, or listen to relaxing music.
  4. Cut down on caffeine, alcohol and nicotine, and avoid them altogether near bedtime. Consider swapping to decaf coffee. And try chamomile tea – it can help stress and anxiety, as well as sleeplessness.
  5. Don’t nap during the day, even if you’re weary, and avoid sleeping in after a bad night, or the cycle could continue.


Have you any tips for a restful night’s sleep? Do get in touch!

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Fiction Team’s Lucy is always on the look-out for the very best short stories, poems and pocket novels. As well as sourcing enjoyable content, she enjoys working with our established contributors, encouraging new talent, and celebrating 150 years of 'Friend' fiction!