Me Time

Tips for a better night’s sleep

Before having my daughter, I loved lie-ins at the weekend, and days when I didn’t have to set an alarm clock. Of course all of that changes when you become a parent, and while I wouldn’t want it any other way, the missing hours of zeds certainly start to stack up.

And there are many of us out there that feel the same way, and for all kinds of reasons. Busy family life, juggling lots of priorities, stress, long hours at work, these are just a few of the things that will inevitably keep us awake. Lack of sleep can make us feel really tired and irritable, and I know I feel so much better when I’ve had a good night’s rest.

To try and help those who find sleep rather elusive at times, I’ve teamed up with short-term sleep-aid Phenergan to offer some top tips on getting that much needed shut eye.

These tips are taken from ‘The Science of Sleep Guide’ which was sent to me as part of a sleepy kit. The kit also featured some great products to help you drift off, including Pukka night time tea (oat flower, lavender and limeflower), a mindfulness book, and Tisserand (one of my fave brands) Sleep Better pillow mist. I’m saving this for when I will be working away over Easter as I always sleep dreadfully in hotels!

You might also find this post on simple ways to de-stress before bedtime helpful.

Get the right temperature

In the winter, we rely on central heating to keep us warm, but our body temperature raises and drops while we sleep. Try having a few layers of bedding instead, so that you can add or remove them depending on how warm or cool you feel. In the summer, if you find yourself getting too hot at night, try a fan. The white noise of the fan is proven to help sleep, and stops the risk of hearing disturbances from outside if you have an open window.

Your duvet will also play an important role in your temperature. For some insights, this post on the Simba Hybrid duvet is a useful read.

Sort your pillow

If you’re waking up with a sore neck or shoulders, your pillow may be too high. Your pillow should support the natural curve of your neck. Try a shallower pillow or just having one instead of two.

Limit screen time

We all probably know this advice, but many of us ignore it (me included!). The light from screens can restrict the production of melatonin, the hormone which controls our sleep/wake cycle. Put down your phone 30 minutes before bed and read a book or magazine, or if you really can’t resist your mobile, leave it in another room.

Try not to clock watch

It’s really tempting to check the time if you’re lying awake, but it can worry us and make us even further from sleep due to anxiousness. Turn the alarm clock away from you, or put it somewhere in the room where you can’t easily get to it from bed.

Hopefully one of these tips will work for you and help you to get a much better sleep! For more great advice, take a look at this piece on bedroom designs that will keep you sleeping well at night.

You might also be interested in this great advice on sleepwear fabrics for a better night’s sleep.


I was sent the sleepy kit on behalf of Phenergan® Night Time, a short-term sleep aid to help you to get a good night’s sleep and help break the sleepless cycle. I was under no obligation to post about the kit or the product, but I found the sleep guide very helpful and wanted to share the tips.

Phenergan® Night Time is a pharmacy only product for the short-term treatment of insomnia in adults.

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