Sorting out your sleep

It's important to get a good night's sleep. It allows your mind to relax, improving your mental and emotional well-being.

10 tips for a more restful night’s sleep

  1. Keep regular sleeping hours
    Try not to nap during the day, as this can lead to wakeful nights and confuse your sleeping pattern.
  2. Make sure the bed and bedroom are comfortable
    Use a supportive mattress, have the room at a comfortable temperature.
  3. Ensure good air circulation
    Fresh air can help you sleep. Try a fan/open window.
  4. Allow time to relax before bed
    Watching TV, listening to music, reading etc.
  5. Keep active during the day
    Not doing much can lead to a restless night.
  6. Write it on a pad
    If something is on your mind keep a pad of paper by the bed, write it down and deal with it in the morning. Try not to dwell on it at night.
  7. Avoid caffeine after 4pm
    Decaffeinated tea/coffee is a useful switch.
  8. If you go to the toilet a lot during the evening, try changing the pattern of your fluid intake
    Drink more during the day and reduce fluid intake after 6pm. It is important that you stay hydrated so that your kidneys don’t have to work too hard.
  9. Need a snack before bed?
    if you eat too early and wake not knowing why it may be because you are hungry. Try eating some snacks in the evening before bed (or keep some by your bed) to stave off hunger.
  10. Are you a light sleeper?
    try wearing ear plugs and use blackout curtains for a night of less disturbed sleep.

If you have tried these suggestions and you’re still struggling with your sleep, talk to your GP or a pharmacist

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Page last updated:

February 8, 2024