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.