Having late nights out with your friends, completing essays  until the early hours and not starting lectures until midday can play havoc with your body clock, but we’re here to get things back into ship-shape! Here’s some tips to help you have the perfect nights sleep…

Dim the lights
Bright lights make your brain switch on and keep you awake. Great for early mornings, but not for when you want to drift off. Turn your bedroom light off (obviously), but also don’t go on your laptop and phone too soon before heading for snoozy-land.

Say no to naps
Admittedly, we all love a cheeky daytime power nap, but keep it down to 20 minutes. You’ve guessed it, if you nap during the day, you’re less likely to be able to nod off at night time (when you’re actually meant to be sleeping!).

Think about your liquids
a) If you drink too soon before going to bed, you may find that your sleep will be disturbed with a midnight visit to the loo. b) Also think about the sort of drinks you’re having. Coffee and alcohol can both have a negative impact on your sleeping pattern.

Use your head instead of your stomach
Yes, we can feel rather peckish in the evenings, but don’t divulge in a massive meal before sleepy time (as tempting as it may be). Try having a light snack instead.

Routine, routine, routine
Ok, you won’t always be able to stick to this one, but as often as you can, try to go to bed at the same time and wake up and the same time each day. Eventually your body will get the message.

Shhhhh
Noise is a big culprit for keeping people awake. Unfortunately, the level of noise may not always be within your control, but if it is, do something about it. Ask your flat mates politely to be a bit quieter and try not to fall asleep with the TV on.

Say bye to the bugs 
Bedbugs and allergies can make an uncomfortable nights sleep. Make sure you clean your bedding regularly and address any allergies you have appropriately.

Get moving
Working out approximately 3/4 hours before going to sleep can help you sleep better, or if you end up doing exercise soon before hitting the sack, keep it gentle.

Relax the mind
Worrying about the days events can keep you awake and prevent you from getting into a deep sleep. Try and free your mind from your worries. De-stress and you’ll find your sleeping will improve. Meditation may help.

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