UCL News


Are you sleeping soundly? 9 tips for a better night's sleep

21 January 2016

Poor quality sleep is known to lead to problems with learning, memory, concentration and low mood, which can contribute to poor performance, strained relationships and health issues.

Are you sleeping soundly

So, follow these basic tips for getting a good night's sleep:

  • Keep regular hours. Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better.
  • Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and as dark as possible.
  • Make sure your bed is comfortable. It's difficult to get deep, restful sleep on one that's too soft, too hard, too small or too old.
  • Take more exercise. Regular exercise, such as swimming or walking, can help relieve the day's stresses and strains - not too close to bedtime otherwise it may keep you awake!
  • Cut down on stimulants such as caffeine in tea or coffee - especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.
  • Don't overindulge. Too much food or alcohol, especially late at night just before bedtime, can play havoc with sleep patterns.
  • Don't smoke. Yes, it's bad for sleep too: smokers take longer to fall asleep, wake more often and often experience more sleep disruption.
  • Try to relax before going to bed. Have a warm bath, listen to some quiet music or do some yoga - all help to relax both the mind and body.
  • Deal with worries or a heavy workload by making lists of things to be tackled the next day. If you can't sleep, get up and do something you find relaxing until you feel sleepy again - then go back to bed.

Visit the Sleep Council website for more information.

Are you getting enough sleep?

Most of us know that getting a good night's sleep is important, but too few of us actually make the recommended seven to nine hours a priority. When we don't sleep well, we're less able to concentrate, calmly deal with daily pressures, and feel good about ourselves.

People who are sleep deprived are also at higher risk of accidents, performance problems, high blood pressure, negative mood, irritability and obesity.

Improve your sleep today - make sleep a priority!


The Care First Zest website is your personal, interactive health and fitness portal that allows you to track, maintain and improve all aspects of your physical and mental health through a suite of easy-to-use tools. 

There is help relating to stress management, weight management, a food and activity diary, and more. 

Use organisation code UCL1 to register.

Article provided by Care First
UCL Student Support and Wellbeing