Handy tips for better sleep


In the hours directly before bed

  • Quiet time or a relaxation exercise before bed can help you relax.
  • Avoid heavy meals, alcohol, cigarettes and heavy exercise in the hours before bed.
  • Turn off TV, computers and smart phones.

At bedtime

  • Routine is important. Try to go to bed and get up around the same time each day.
  • Use your bed only for sleep and sex.
  • Get up if you’re not getting to sleep within 20 minutes. Go back to bed when you feel drowsy.
  • Worry and stress can stop you sleeping. Keep a notepad by your bed and write your worries down (this gives your mind permission to stop thinking about them).

During the day

  • Expose yourself to sunlight or a bright light upon waking.
  • Napping during the day disrupts your sleep. Limit naps to 20 minutes.
  • Stop drinking caffeinated drinks (coffee, tea, energy drinks, colas) after 2pm.
  • Exercising daily reduces stress and promotes sleep.  Try walking, swimming or even gardening.

Keeping a diary can help you and your healthcare professional learn more about your sleep patterns and uncover ways to improve your sleep.

Download our FREE sleep diary here.