How to get a good night’s sleep
Getting a good night’s sleep is a central part of our health and wellbeing. Yet during difficult times, such as those we are currently experiencing, it can be easy for our sleep to be disrupted. Take a look at our top tips and make sure you are getting a good night’s sleep.
- Signs you are getting enough sleep: you wake up feeling refreshed, you wake naturally at around about the same time each day and you easily fall asleep once you begin to try.
- When it comes to sleep routine is so important – consider what your bedtime routine involves and keep track of what parts of your routine support good sleep and the parts that may be inhibiting it by keeping a sleep diary https://sleepcouncil.org.uk/advice-support/sleep-tools/sleep-diary/.
- Sleep inhibitors include:
- Exposure to light at night time (from phones, alarm clocks, televisions and of course from outside our window). Phones and other screens produce a blue light which has been shown to be as bright as the morning sun. Televisions and smart phones bring other problems with them – they keep us fully switched on right up until bed time.
- Eating late - eat your evening meal before 7pm if possible.
- Caffeine - work out how much caffeine you can tolerate it before it affects your sleep. Many people find they can’t drink caffeine after 12pm without it affecting their sleep. - Sleep tips and tricks
- Stick to a regular bedtime and wake-up time. If this isn’t possible then always keep the same ‘pre-bed’ routine whatever the time!
- Practise a relaxing bedtime routine.
- Exercise daily (if you can) and get outside in daylight.
- Avoid bright light from TV/phone/laptop 90 minutes before bed.
- Avoid alcohol and caffeine in the evening. - Take a look at the NHS sleep guide for more tips on how to get a good night’s sleep: https://people.nhs.uk/
