Better Sleep

Things you can do to improve your sleep

• Our body clock likes routine. Go to sleep and get up around the same time every day.
• Make time for sleep. Most of us need between 7-9 hours each night.
• Keep active. One hour of moderate activity each day, ideally outdoors, improves deep sleep.
• Create a daily exercise routine. It can be as simple as walking or gardening.
• Engage in mentally stimulating activities, such as reading, quizzes, playing an instrument, or connecting with friends.
• Make your bedroom a pleasant place to be. Create a calm, relaxing bedtime routine.
• Avoid taking your worries to bed. Set aside time to write or draw, taking note of any concerns or stressors. Make a commitment to leave those concerns out of your sleep time.
• Take care of your body, eat well, and avoid snacking in bed.
• Take a shower or bath, or read before bedtime to wind down.
• Lie in a comfortable bed in a dark, well-ventilated, quiet and cool place.

Things that can make sleep difficult

• Worrying about not sleeping is one of the most common causes of not sleeping.
• Napping during the day and sleeping-in can disrupt healthy sleep patterns.
• Artificial light – brightly lit TV, computer or phone screens are stimulating.
• Excessive noise. Use earplugs or try covering noise with soft music.
• Consuming stimulants such as alcohol, chocolate, sugar, or nicotine. Heavy meals can also interfere with sleep quality.
• Caffeine – don’t drink coffee, black or green tea, or energy drinks before bedtime.

Tips

• Avoid electrical devices in your bedroom.
• Dim lights two hours before sleeping and avoid blue-light emitting screens, such as smartphones or laptops. If you need to use them, switch first into “night mode”.
• Keep bed for sleep and relaxing, and not for daytime activities.
• Do relaxing movements, such as breathing and stretching, before bed.
• Open windows regularly and let fresh air into your bedroom for at least 15 minutes every day.
• Adjust bedding – add warmer layers in winter and cooler, thinner coverings in summer.
• Listen to music that’s calming.
• Avoid watching the clock or counting sheep, as this can keep you awake.
• If you find yourself unable to sleep, get up and do something quietly in low light levels until you feel sleepy again.
• Seek professional help if your nighttime sleep is fragmented over a longer period of time.