Throughout our lives we may find it hard to fall asleep or find ourselves waking up in the night. How we sleep and how much sleep we need is different for all of us and changes as we get older.
However, people with a long term condition may find sleep management more difficult due to chronic pain, medication side effects, depression / anxiety. This may mean you do not get your usual rest and can cause you to feel exhausted in the morning.
Sleep problems are common and usually sort themselves out, however longer stretches of bad sleep can start to affect our lives.
Top tips to sleep better
- Keep regular sleep hours -Going to bed when you feel tired and getting up at roughly the same time helps teach your body to sleep better. Try to avoid napping where possible. Relax at least 1 hour before going to bed, for example, take a bath, read a book, listen to a mindfulness podcast
- Confront sleeplessness -If you're lying awake unable to sleep, do not force it. Get up and do something relaxing for a bit and return to bed when you feel sleepier
- Create a restful environment -Dark, quiet, and cool environments generally make it easier to fall asleep and stay asleep. Use curtains, blinds, an eye mask or ear plugs if needed. Avoid watching television or using devices before going to bed, the bright light can make you feel more awake
- Write down your worries - If you often lie awake worrying about tomorrow, set aside time before bed to make a list for the next day. This can help put your mind at rest
- Move more, sleep better - Try to do some activities outside in the daylight. This can help your body clock to be in balance with day and night time patterns. Being active can help improve your mood and help you to manage stressful feelings. Remember to avoid vigorous activity near bedtime as it can affect your sleep. Why not go out and explore some of our beautiful green spaces
- Put down the pick-me-ups - Caffeine and alcohol can stop you falling asleep and prevent deep sleep. Try to cut down on alcohol and avoid caffeine at least 6 hours before bedtime.
National resources