European Youth Portal

Information and opportunities for young people across Europe.

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Get a good night’s sleep

Sleep is essential for health and wellbeing. But if you have trouble falling asleep or regularly wake up tired, have a look at these tips.

Did you know that dizziness, back pain, headaches, and low moods can all be caused by poor quality sleep? Good quality sleep is vital, especially during stressful periods.

 

Here are some tips to help you sleep better:

 

  • Stick to a routine. Get up at the same time every day – even at the weekend. This helps maintain your internal body clock.
  • Don’t hit the ‘snooze’ button. Drifting in and out of sleep interferes with natural sleep patterns, making you feel even more tired. It’s better to just get up.
  • Light up your day. Sunlight or bright artificial light can help you wake up.
  • Eat a healthy breakfast.
  • Get active. Exercise improves sleep quality – but avoid it a few hours before bedtime as it can make it harder to wind down.
  • Avoid stimulants. Don’t have caffeine (e.g. coffee or cola) after 3pm because it’ll keep you awake. Drinking alcohol or smoking in the evening will also disrupt sleep.
  • Switch off your phone. The blue light from your smartphone, tablet, TV or computer tells your body it’s time to wake up, so put them away a few hours before bed.
  • Don’t study in bed. Reading in bed is good, but if you need to study you should sit on a separate sofa or chair – your bed should be a place to relax.
  • Create a bedtime ritual. Have a hot bath, drink a glass of milk or cup of herbal tea, or put on some comfy socks – whatever makes you feel relaxed. Do this every night and it will signal to your body that it’s time to sleep.
  • Quiet your mind: Write down all your worries before bedtime so you don’t lie awake thinking about them. Breathe into your abdomen – slowly and deeply – and fall asleep…

 

You can also benefit from recording your sleep in a Sleep Diary to help you to evaluate common patterns or issues you may see with your sleeping habits.