Need to catch up on zzz’s? This is why we’re all struggling to sleep

pug sleeping

Plus 3 of our fave PJ sets

With statistics showing that 20 percent of students pull an all-nighter at least once a month and 35 percent stay up past 3AM at least once a week, it’s quite clear that us younger generations are losing out on our sleep.

Whether we’re up all night trying to meet deadlines, overthinking the day or just scrolling Instagram (or TikTok!) in bed, there always seems to be a reason to be up so late (or early even?).

With that said, we’ve researched and found some tips on how to get better sleep, because with our busy lifestyles and bright futures, we’re going to need it.

If you’re struggling with inconsistent sleep patterns: try to make a sleep schedule and stick to it

Finding a time to consistently go to sleep every night will help to regulate your body clock which will help with both falling asleep and staying asleep! If this sounds virtually impossible to you, try creating a 2 hour sleep slot (like between 11pm and 1am) to aim for every night for a week and then make the slot smaller (like 11pm and 12am), until eventually you’re able to go to bed at a similar time every night.

If you’re feeling overwhelmed with thoughts before bed: try doing a relaxing ritual at bedtime

Taking time to relax your mind and body will help you to sleep for longer and get to sleep faster too. In this time you can take time away from your phone, dim the lights and just try to wind down from the day. You might find that writing down everything that’s on your mind relieves the constant thought cycle.

If you nap because you’re tired but you’re tired because you can’t sleep at night: try controlling your naps

Avoid taking really long naps, especially right before bed time. Try and stick to 15 minute power naps around early afternoon. You could even try avoiding a nap all day just to make yourself extra tired at bedtime.

If you just can’t get to sleep: try changing some day time habits

Exercise

Doing exercise during the day could really help you to sleep. As little as ten minutes of light walking a day can help with your sleep but try to keep all major exercise/workouts to at least 3 hours before bed.

Food

Equally what you eat and when you eat it can have a huge impact on how you sleep. Avoid drinking (especially alcoholic or caffeinated drinks) or eating too much before bed. You might find that a small snack, like a piece of fruit, will actually help though.

Your bedroom

Consider whether your room is the problem.

Is it the right temperature? Your room should be fairly cool so don’t have the heater blasting hot air all over your room just before you want to sleep.

Is your room dark enough? If your room doesn’t feel dark enough you might want to think about investing in black out curtains (or making your own by using this tutorial) or an eye mask to block out the light.

Is there any noise disturbance? This could be a loud lamp/heater, your phone buzzing or maybe your noisy flatmates. For things like your phone or a loud electric appliance- switch it off! Put your phone on do not disturb and unplug any unnecessary loud appliances. For things that you can’t control, like your unruly flatmates, try using earplugs!

Is your bed comfy enough? Your mattress might have seen better days and you might not be in a position to entirely replace it, but you could make it a whole lot comfier by investing in a mattress topper! This one has 4.5 stars and is under £30. The pillows on your bed can be equally as important too so don’t forget to check if they need replacing or maybe even just rotating from one side of the bed to the other.

What to do when you really can’t sleep: go and do something else in another room

Going to another room to do something else (preferably relaxing like reading a book) might be your best bet. This way, you can keep your bed as a place to sleep and avoid bringing in any other associations (like associating uni work with bed).

If you really, really can’t sleep: go to your doctor or a sleep professional

The doctor or a sleep professional will be able to advise you on what to do to help and potentially help to understand why you’re struggling to sleep in the first place.

Now that you’ve worked out HOW to sleep, it’s time to work out what to sleep in! Here’s 3 of our favourite PJ sets:

  1. ASOS DESIGN The Simpsons Lisa tee & legging pyjama set
  2. Brave Soul satin trouser pyjama set
  3. Red bags not boys slogan pyjama t shirt dress

Written by Sophie Corderoy