The Sleep Calculator

1. Practice good sleep habits

Sticking to a good routine helps for a better night’s sleep. This includes a set time to wind down and put away anything that could keep you up. Ensure you have a consistent time to go to bed and get up, even at weekends.

2. Relax with sleep meditation

A good night’s sleep starts before your head hits the pillow, so set aside time to relax every evening. Put away electronic devices like mobile phones or laptops as they emit blue light. This tells your brain to be active and blocks the sleep hormone melatonin.

To relax before bed, try reading, listening to a podcast, listening to soft music, or even practising sleep meditation to help you drift off easily.

3. Try Mindfulness

Stress, worry, and anxiety all impact the quality of your sleep. Fortunately, there are a few things you can do to put your mind at rest before you go to bed. You could talk to someone you trust about your worries or write them down in a journal.

If you lie awake worrying about tomorrow, add writing a to-do list for the next day to your sleep routine. Breaking worries down into little tasks can be a helpful way to manage your anxiety, giving you a better night’s sleep.

4. Create the right environment

Generally, falling asleep is easier when it’s dark, quiet, and cool. However, this depends on the person. So it's worth finding out what works for you.

High-quality blackout curtains, blackout blinds, and perfect fit blinds can help block out light that could keep you awake. Avoid unwanted light by keeping your phone face down or out of the room.

If you’re a light sleeper, keep your space quiet by wearing earplugs and keeping your phone silent.

Cool rooms are usually easier to sleep in than hot and stuffy ones. So find a temperature that works for you and keep it well-ventilated.

5. Don’t force sleep

If you’re struggling to sleep, don’t stress, as this can keep you up. If you’re tired and enjoying the feeling of rest, this will help you sleep naturally.

If you can’t get to sleep, get up and find a comfy place to unwind with a book or listen to some quiet music. Only go back to bed when you feel sleepy. 

6. Improve your diet and exercise routine

A poor diet and lack of exercise can stop you from getting a good night’s sleep. So try to make some improvements in your daily routine. Avoid stimulants like caffeine or nicotine for at least an hour before bed, as they will make it harder for you to drop off. Alcohol might make it easier to get to sleep but can disrupt your sleep cycle later on. 

Regular exercise can tire you out and help you relax. But avoid doing anything too strenuous around 90 minutes before bed. This can raise your stress levels, making it harder to get to sleep.