Top 10 Tips for How to Sleep Better

Learning Resources
Written By Jaya Ardiente

Whether you’re a GCSE student cramming for exams, a uni student juggling coursework and late-night takeaways, a working parent battling bedtime chaos, or a retiree stuck in a Netflix loop until 2am, good sleep can feel like a myth. But here's the tea: sleep isn't a luxury — it's a necessity. And the good news? A better night's kip is totally doable with a few lifestyle tweaks and specific sleep know-how.

This blog will take you through the science of sleep, common sleep disruptors, and real-life tips for improving sleep at any age — from school kids to seniors.

Why Sleep Matters (And Why You're Probably Not Getting Enough)?

Sleep isn’t just about not feeling knackered. It impacts:

  • Your memory and brain function

  • Your mood and mental health

  • Your immune system

  • Your focus and school/work performance

  • Your long-term health (hello, heart and hormones!)

Yet, according to the NHS, 1 in 3 UK adults suffer from poor sleep, and teens are increasingly sleep-deprived, thanks to screen time, exam stress and inconsistent routines.

How Much Sleep Do You Actually Need?

According to the NHS and Sleep Foundation:

  • Ages 6-13: 9-11 hours

  • Ages 14-17: 8-10 hours

  • Ages 18-64: 7-9 hours

  • Ages 65+: 7-8 hours

If you're waking up groggy, snapping at your flatmates or struggling to stay focused, chances are you're running low on quality sleep.

1. Keep a Regular Sleep Schedule

Your body LOVES routine. Go to bed and wake up at the same time each day — yes, even on weekends. A consistent sleep-wake cycle trains your body to wind down naturally.

2. Cut the Screens Before Bed

Blue light from phones, tablets and TVs blocks melatonin, your sleep hormone. Aim for screen-free time at least 30-60 minutes before bed. Instead, try a book, podcast or journaling.

3. Watch the Caffeine (and Tea!)

It’s not just coffee. Your beloved Yorkshire Tea, Diet Coke, and even some painkillers contain caffeine. Avoid it after 3PM, especially if you're sensitive.

4. Get Some Morning Sunlight

Expose your eyes to natural daylight in the first hour after waking. It helps reset your circadian rhythm, making it easier to fall asleep that night. Even a grey British morning counts!

5. Make Your Bedroom a Sleep Sanctuary

Dark, cool and quiet is the dream. Try:

  • Blackout curtains (especially during long summer evenings)

  • White noise machines or earplugs

  • A supportive mattress and pillow

  • Lavender pillow sprays or essential oils

6. Go Easy in the Evening Pints

Alcohol may make you feel drowsy, but it wrecks your sleep cycle. If you do have a cheeky pint or G&T, have it with food and hydrate properly before bed.

7. Move Your Body (But Not Too Late!)

Regular movement (walking, cycling, gym sessions, or yoga) improves sleep quality. But intense workouts right before bed can leave you too wired to snooze. Try to finish exercise at least 2 hours before bedtime.

8. Wind Down With a Routine

Think of bedtime as a reverse morning routine. Try:

  • A warm bath

  • Chamomile tea

  • A skincare routine

  • Gentle stretching

  • Gratitude journaling

9. Ditch the Midnight Doomscrolling

Scrolling the news or TikTok feeds at midnight? No, thanks. Try switching to airplane mode and placing your phone across the room. Bonus: it helps you get up quicker in the morning, too!

10. Know When to Get Help

If you're doing everything "right" and still struggling, it could be a sign of insomnia, sleep apnoea, or another issue. Speak to your GP or look into CBT for insomnia, which is available on the NHS.

For Students: Sleeping Better = Better Grades

UK teens are chronically sleep-deprived. That lack of sleep affects your focus, memory, and even exam performance. Tips just for you:

  • Avoid revision in bed (your brain won’t separate work and rest)

  • Try the "reverse bedtime routine" — revise early, then chill out before bed

  • Use apps like SleepTown or Forest (both developed by Seekrtech) to avoid bedtime distractions

For Adults: Sleep Fuels Productivity and Parenting

Whether you're working full-time, freelancing, or parenting three little ones, sleep makes you more productive, patient, and mentally sharp. Key adult sleep hacks:

  • Cut caffeine from late afternoon

  • Prioritise winding down over TV binges

  • Batch your worries in a journal before bed

For Seniors: Protecting Sleep as You Age

As you age, your sleep cycles change. You may:

  • Wake more in the night

  • Nap during the day

  • Feel sleepier earlier in the evening

To support your sleep:

  • Get morning light exposure

  • Keep naps under 30 minutes

  • Stay active during the day

  • Avoid drinking too much tea late at night (frequent loo trips = interrupted sleep)

Sleep is Self-Care!

Whether you're 14 or 74, better sleep leads to better everything — mood, memory, focus, health, and happiness.

Start with one or two of these tips and build from there. Sleep is a habit you can train like any other. The more consistent you are, the easier it gets.

So tonight, put the phone down, brew a cup of herbal tea, and give your brain the rest it deserves. You’ve earned it.

Jaya Ardiente
Next

How to Improve Your GCSE and A-Level Grades with Time Management?