How to get to sleep
Last updated: December 2020
Home > Information & Support > Adults > Sleep Hub >If you’re not getting as much rest as you need, try following these twelve simple tips to help yourself to get a better night’s sleep.
- Keep regular hours. Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better. Choose a time when you are most likely to feel sleepy.
- Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.
- Make sure your bed is comfortable. The surface we sleep on plays a key factor in getting a good night’s kip. It’s difficult to get deep, restful sleep on an old, uncomfortable bed. A bed with the correct support, comfort and space will ensure you wake less, move about less, are less disturbed by your partner and are less likely to wake up feeling tired or aching.
- Take more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close too bedtime or it may keep you awake!
- Cut down on stimulants such as caffeine in tea or coffee – especially in the evening. Caffeine is a stimulant and its effect on sleep is well known – it interferes with falling asleep and prevent deep sleep. Try and avoid it 4-5 hours before bedtime; have a hot milky drink or a herbal tea instead.
- Ditch the booze! While alcohol initially relaxes you and helps you to nod off, it decreases the amount of time you spend in REM sleep (deep, restorative sleep). Plus you will find you wake in the night dehydrated and needing the loo.
- Don’t over-indulge. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially but will interrupt your sleep later on in the night.
- Don’t smoke. Yes, it’s bad for sleep, too: smokers take longer to fall asleep, wake more often and often experience more sleep disruption.
- Try to relax before going to bed. Have a warm bath, listen to some quiet music, do some yoga – all help to relax both the mind and body. Your doctor may be able to recommend a helpful relaxation tape, too.
- Turn off gadgets before bed! Blue light inhibits the night-time secretion of melatonin and impacts on sleep latency so avoid screen time at least an hour before bed.
- Deal with worries or a heavy workload. If the minute your head hits the pillow you start thinking about your ‘to do’ list or worrying about something, write it down. It clears the mind making it easier to concentrate on getting a good night’s sleep.
- Keep a sleep diary. Why not keep a sleep diary If you find dropping off hard, it may be interesting to see what you’ve been doing, what you’ve eaten and where you’ve slept on the days you sleep and don’t sleep well. It could help in finding the answers to some of your questions.
Still struggling to sleep?
If you still can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.