7 Proven Tips for Better Sleep This World Sleep Day

Struggling to catch quality Zzz's? You’re not alone. This World Sleep Day, the BARBRI Mental Health First Aiders are sharing tried-and-tested sleep tips that have helped countless people enjoy better, deeper rest. Read on to find out how you can optimise your nights to take on the day with a refreshed mind and body – whether you're studying for the SQE or Bar exams or facing a full-on working day as a legal professional.

Why Sleep Matters

Before we jump into the tips, it’s important to remember why sleep is such a big deal. Sleep not only strengthens your memory and rejuvenates your body, it also improves your mood, boosts your immune system, and sharpens focus. Yet many of us underestimate just how foundational good sleep hygiene is to our wellbeing. If sleep has been low on your priority list, these strategies will make all the difference.

1. Optimise Your Sleep Environment

Your sleep environment plays a crucial role in the quality of your rest. Studies indicate that a room temperature of 15-19°C is ideal for falling asleep and staying asleep throughout the night. Fresh air can improve sleep quality, so consider keeping a window open (weather permitting) to enhance ventilation.

Additionally:

• Use blackout curtains to eliminate sources of light.
• Insulate the room from noise using thick curtains or a white noise machine.
• Most importantly, ensure your bed is comfortable and tailored to your preferences.

A restful space equals a restful night.

2. Get Morning Sunlight Within 30 Minutes of Waking

Natural light exposure early in the morning resets your internal circadian clock, ensuring you feel alert during the day and sleepy at night. Light is one of the most powerful signals for regulating your sleep-wake cycle, effectively “teaching” your body when it’s day and when it’s night.

If possible:

• Spend 5-10 minutes outdoors in the early morning sunlight.
• Evening light exposure during sunset can also help signal melatonin production, preparing your body for rest.

Can’t head outside? Opening curtains or sitting near a window can offer similar benefits.

3. Prepare Earlier in the Day

What you do in the daytime directly impacts your night’s sleep. Here are some day-prep tips to set you up for success:

• Limit caffeine: Caffeine sensitivity varies, but cutting it out after lunch (around noon) is a good rule of thumb to ensure it’s out of your system before bedtime.
• Mind your meals: Avoid heavy meals within 2-3 hours of bedtime, as digesting large amounts of food can disrupt your rest. Light snacks are fine if you’re peckish before bed.
• Time your workouts: High-intensity exercise boosts energy levels, so aim to finish vigorous workouts at least 3 hours before sleep. Pre-bedtime yoga or light stretches, however, can help you unwind.

Planning ahead makes your evenings far more restful.

4. Stop “Trying” to Sleep

Struggling to sleep can feel frustrating, but ironically, the harder you try, the more elusive rest becomes. Instead:

• If you can’t fall asleep within 20 minutes, get out of bed and do something relaxing in dim lighting.
• Activities such as reading (a plain book, not your phone), journalling, or meditating can help you feel sleepy again.
• Avoid associating your bed with wakefulness; reserve it for sleep. This trains your brain to think of your bed as a restful, sleep-only zone.

5. Say Adieu to Doomscrolling

Modern devices can wreak havoc on your sleep cycle. The blue light emitted by phones, tablets, and laptops suppresses melatonin production—making it harder to fall asleep and stay asleep. Combat this by:

• Turning off all electronics 30-60 minutes before bed.
• Using dim lighting or warm light settings in the evening.
• Replacing screen time with calming activities like reading, meditating, or reflecting on your day.

Give your eyes – and brain – a well-deserved offline break.

6. Take Strategic Naps

Daytime naps are fantastic for refreshing your mind, improving learning, and recharging your energy. However, they must be timed correctly:

• Keep naps 20-30 minutes max, so you don’t enter deep sleep, which can leave you groggy.
• Avoid napping too late in the day to prevent disruption to your nighttime sleep.

Alternatively, try a short Non-Sleep Deep Rest (NSDR) practice or guided meditation for a similar recharge effect without the risk of oversleeping.

7. Build a Sleep Routine

Just as a morning routine sets the tone for your day, a sleep routine paves the way for restful nights. Start winding down at least 3 hours before bed:

• Shift to less physically or mentally stimulating activities like journaling, reflecting on your day, or planning ahead.
• Hot showers, reading, or quiet bonding time with loved ones can also help you transition into rest mode.

Consistency is key. Your brain will begin to associate the routine with sleep, helping you feel naturally sleepy at bedtime.

Take Charge of Your Sleep and Wellness

Good sleep hygiene is about more than just feeling rested – it’s a foundational pillar that supports your physical and mental health. By implementing these strategies, you’re investing in better nights for better days.

If you’re feeling overwhelmed and need additional support, we’re here to help. BARBRI’s Mental Health First Aiders and wellbeing resources are tailored to assist you during your SQE preparation. From guidance on mindfulness and anxiety to tools for building healthier habits, we’ve got you covered.

See how we can support you: Discover BARBRI’s mental health and wellbeing resources

Your restful night awaits – get started today.