Join or find out more
Become a member
Tel: {{healthcare_number}} Tel: 0800 414 8001

8am-8pm, Mon-Thurs
8am-5pm Fri 

Accessing services - Members
Tel: {{}} Tel: 0800 414 8100

8am to 8pm, Mon-Fri

Member helplines
(For existing members)
24/7 GP Helpline
Tel: {{}} Tel: 0800 414 8247
Mental Health Helpline
Tel: {{}} Tel: 0800 414 8247

Open 24 hours, 7 days a week

Business enquiries
Find out more

For Business

Request a call back

Business enquires 

Submit your details


How to get a good nights sleep

Almost two-thirds (63%) of people in the UK are unhappy with the amount of sleep they get and only 8% say they always wake up refreshed. That’s according to the 2016 UK Sleep Survey from bed specialists Dreams.

Waking up after a poor night’s sleep won’t just make you tired for the day ahead – it can also hinder decision-making and reduce impulse control (source: the University of California, Berkeley).

So with so many people unhappy with the amount and quality of sleep they have, what can you do to ensure the Zzzzs come naturally so you aren’t left counting sheep or tossing and turning through the night?

1. Keep it regular

Having a regular bedtime will help your body clock adapt to your routine. This means you will find it easier to drift off and less likely to wake up early because your body is used to when you go to bed.

This means the weekends, too. Going to bed late and sleeping in at the weekend can disrupt your body clock’s rhythm and make it harder for you to get up early on Monday.

2. Head to the loo

Taking a trip to the bathroom just before you go to bed to empty your bladder means you won’t have to wake up during the night to go to the toilet.

3. Ditch the tech

Watching TV, surfing the web or browsing Mumsnet on your phone just before or in bed will keep your brain active and prevent you from slowly winding down at the end of the day. The Sleep Council recommends turning off your tech and gadgets two hours before going to bed.

4. Get some exercise

Researchers from Stanford University found that adding exercise to your daily routine could help support a good night’s sleep. After 16 weeks of daily moderate exercise, study participants took 15 minutes less to fall asleep and slept for approximately 45 minutes longer. Moreover, exercise is another fantastic way to get healthy.

5. Take a personality test

The Sleep Council has created a handy guide to improving sleep that is tailored to six different personalities and character types. Pick the character that fits your lifestyle the most and get tailored tips to help you get a full night’s sleep.



University of California, Berkeley