Hygiene

Healthcare professionals and sleep experts call using good sleep habits ‘sleep hygiene’. Try these top ten tips to help you get a good night sleep:

1. Make sure that your bed and bedroom are comfortable - not too hot, cold or noisy.

2. Get a comfortable mattress: If your mattress is too firm, you may feel uncomfortable pressure on your hips and shoulders. If it’s too soft, your body sags. Think about replacing your mattress every 10 years.

3. Take regular exercise (such as swimming or walking) ideally during the late afternoon or early evening. Exercising later in the evening may disturb sleep.

4. Relax before going to bed. If you’re worried or anxious about something, and you can do nothing about it immediately, write it down and deal with it in the morning.

5. If you can't sleep, get up. Lying there worrying about not sleeping makes insomnia worse. Read, watch television or listen to quiet music. When you feel tired, go to bed.

6. Stick to a routine. If you can avoid it, don't go without sleep. Go to bed when you feel tired, and get up at the same time every day, including weekends and even if you've had a bad night’s sleep.

7. Don’t drink caffeine-containing drinks after mid-afternoon, including tea, coffee, cola and many energy drinks. Try a milk-based drink or caffeine-free herbal teas.

8. Don't eat or drink a lot late at night - and try to avoid spicy foods.

9. Don’t be tempted by a nightcap. Alcohol can help you to fall asleep. However, most people find that they wake up during the latter part of the night.

10. Talk to your pharmacist about options of over-the-counter (OTC) remedies. Your pharmacist can advise you and may suggest you consult your GP if OTC remedies don't work or are not right for you.

You may also find benefit from completing a sleep diary. This will allow you to record how well you slept during the night and to monitor your sleeping patterns over a 28-day period. Think about using this sleep diary along with any of the advice suggested to see how your sleep improves. You’ll also find this completed diary useful if you need to discuss your sleep problems with your GP.

You can download a copy of the sleep diary by clicking here