Young people are not getting enough sleep
- Good Light Group
- 4 hours ago
- 2 min read
Over half (64.9 percent) of young people aged 17 to 23 have problems with sleep, according to the latest statistics released by NHS England. Students are not getting enough sleep, which negatively impacts their physical health, mental clarity, and emotional wellbeing.
Poor sleeping habits, such as a lack of routine or not getting the right amount of sleep, are common, and even normalised, among university students. Sacrificing sleep or sleeping at unconventional times is often accepted as a reasonable way to balance the demands of studying and socialising.
Sleep is the cornerstone of a healthy lifestyle, affecting everything from physical health to mental clarity and emotional wellbeing. It’s essential for everyone to get the right amount of quality sleep.
So, here are some tips for improving your sleep (other than a good mattress):
Try to be in daylight as much as possible, at least two hours during the day, especially in the morning.
Stay within one meter of a window. After every 20 minutes of screen time, get up and look at the sky for 20 seconds.
Install good electric lighting that compensates for the lack of daylight from sunrise to sunset, ensuring you receive at least 500 lux of light in your eyes during the daytime.
The light in your room affects sleep, darkness promotes sleepiness. Aim to keep lighting below 10 lux three hours before bedtime by avoiding bright lights and setting your screens to night mode.
Eat a balanced diet, stay hydrated, eat meals at consistent times and avoid meals within three hours of bedtime.
Aim for at least 2.5 hours of moderate physical and mental activity weekly. Relax in the evening and avoid intense activities 1.5 hours before bed.
The optimum room temperature for sleeping is between 16°C and 20°C. Depending on the season, you might need a fan or a thicker duvet*.
A wind-down routine is important. Taking time to relax and ‘switch off’ from the day can vary from person to person.
Caffeine is best avoided later in the day, depending on when you plan to sleep.
Alcohol also impacts sleep. While it might help you fall asleep initially, the quality of your sleep will be poorer.
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