Officers

Sleep: Why it matters and how to improve it 

Sleep is vital for our physical and mental wellbeing, yet many people struggle with sleep-related issues. Sleep disturbances could be anything from insufficient sleep duration and poor sleep quality to excessive daytime tiredness. Problems such as insomnia, sleep apnoea, and poor sleep hygiene can severely impact daily life. 

Most of us require 7 to 9 hours of sleep every day to maintain good health, but many university students in the UK experience poor sleep quality.  According to one study, 27% described their sleep quality as poor and 62% of participants met official criteria for poor sleep, though rates differed between females and males. 

So why do so many people struggle with sleep? 

Several factors can disrupt sleep, including stress, anxiety, and depression, which keep the mind active and alert. Behavioural habits like excessive screen time before bed interfere with melatonin (a hormone for sleep regulation) production, making it harder to fall asleep. Irregular sleep schedules can confuse the body’s internal clock, while consuming caffeine or heavy meals close to bedtime can overstimulate the body, preventing restful sleep. 

Symptoms of poor sleep 

Physical symptoms: 
Lack of sleep can lead to poor concentration, low energy, irritability, headaches, and changes in mood and appetite. It may also weaken the immune system, cause fatigue, and result in unintended sleep episodes. Long-term effects include an increased risk of heart disease, high blood pressure, diabetes, and kidney disease. 

Thoughts and feelings: 
Sleep deprivation can trigger unhelpful thoughts such as worrying about exams, stressing over arguments, or feeling anxious about not getting enough rest. Some may even justify skipping sleep to complete tasks, leading to further exhaustion – we know this is a common issue with students trying to meet deadlines. 

Behaviours: 
Poor sleep can affect daily activities, causing difficulty concentrating, falling asleep in class, missing commitments due to fatigue, or reacting negatively to others. 

Benefits of good sleep 

Getting enough quality sleep is essential for overall wellbeing, as it plays a crucial role in both physical and mental health. A well-rested mind enhances focus, productivity, and cognitive function, making it easier to retain information and perform daily tasks effectively.

Good sleep also supports emotional stability, reducing stress and promoting a positive mood. Additionally, it strengthens the immune system, helping the body fight off illnesses more efficiently. Long-term benefits include a lower risk of chronic conditions such as heart disease and diabetes, emphasizing the importance of making sleep a priority for a healthier life. 

Make sleep health a priority: How to improve your sleep 

1. Establish a sleep routine 

Going to bed and waking up at the same time every day helps regulate your body’s natural sleep-wake cycle. 

2. Limit screen time 

Reduce exposure to screens at least an hour before bed to help your body prepare for sleep. 

3. Create a sleep-friendly environment 

Keep your bedroom dark, quiet, and at a comfortable temperature to improve sleep quality. 

4. Watch what you eat and drink 
Avoid caffeine, alcohol, and heavy meals close to bedtime. Opt for sleep-friendly foods like bananas, almonds, and chamomile tea. 

5. Manage stress and relax 
Practicing relaxation techniques such as deep breathing, meditation, or reading a book before bed can help calm your mind. 

Avoid engaging in stressful conversations or activities and exercising too close to bedtime. 

Where to seek help 

We all experience problems with sleep sometimes, however if you experience sleep problems regularly you may need some support and advice. 

If poor sleep is affecting your daily life or causing you distress, call NHS 111 or talk to your GP. 

• NHS advice about sleep and tiredness 

• Try the NHS sleep self-assessment 

• NHS self-help guide: sleep 

• National Sleep Foundation 

• NHS Sleep Tips 

Charities, helplines and communities

The following organisations offer advice on their websites: 

• Rethink: How I can improve my sleep 

• Samaritans 

• Mind: How to cope with sleep problems 

• Mental Health Foundation: How to sleep better 

References:

1. Becker, S., Jarrett, M., Luebbe, A., Garner, A., Burns, L., & Kofler, M. (2018). Sleep in a large, multi‐university sample of college students: sleep problem prevalence, sex differences, and mental health correlates. Sleep Health, 4, 174–181. https://doi.org/10.1016/j.sleh.2018.01.001.  

2. nhs.uk