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Tips for a Good Night's Sleep

Tips for a Good Night's Sleep

  • Ensure regular sleep patterns by giving yourself time to sleep each night and aiming for around eight hours a night.
  • If you are feeling stressed or have lots of problems – stay out of bed until you have at least partially resolved some of these issues. Thinking/worrying WILL keep you awake. A good sleeper does not think in bed he/she just sleeps!
  • Get up at the same time during the working week and have some early morning light. You could combine these and have a walk or cycle and it will help your sleep and start the day in a healthy way.
  • Learn how to relax. Stress is a major cause of insomnia so find a relaxation technique that works for you. Learning to “let go” of daytime issues/worries will also help.
  • Limit alcohol and caffeine intake.
  • Avoid spending time in bed attempting to catch up on sleep when you are having any sleeping difficulties – this pattern will only make your sleep worse. Match your time in bed to the time you normally spend asleep.
  • Avoid sleeping pills. They don’t address the cause of the sleeping problem.
  • Improve your sleeping environment. Make it dark, quiet and comfortable and a place that you look forward to being in.
  • Resist the temptation to nap late in the afternoon or evening, but a nap before 2pm sometimes is okay. If you do nap only give yourself a 20 minute opportunity to nap. A short nap early in the day will generally not reduce your sleep drive at night.
  • Seek professional help when you suffer symptoms of mood swings, restless sleep, snoring and feeling unrefreshed on waking despite adequate length sleep.