Sleeping Well

Everyone needs to sleep, but some people need more sleep than others. Generally we need somewhere between 6 and 8 hours sleep, but some people manage with less than this. Some people find it hard to sleep and this advice aims to make it easier to get a good night's sleep.

What are some of the things that affect the way we sleep?

Being comfortable
Not being too hot or too cold
Light and sound
Hunger and thirst
Being anxious or stressed
Physical illness and pain
Exercise
Drugs and alcohol

So how can you help yourself to get a good night's sleep? Ask yourself:

Is the bedroom as quiet as it can be? No ticking clock?
Is the bed comfortable? Does it sag? Is it too hard? Maybe it needs a new mattress.
Is the bedroom the right temperature? Not too warm or too cold?
Do you "wind down" and relax before it's time to go to bed? It really helps.

Some tips

As far as possible:

Go to bed at the same time each night
Avoid tea, coffee and alcohol before going to bed - try a milky drink instead
Go for walks and take exercise during the day, but relax in the evening
Try a relaxation tape - you can get these at health food shops, some bookshops and Healthy Living Centres
If you can't sleep, don't lie there and worry. Instead get up and do something like watering plants or reading for a while, then try again
Look for a yoga or relaxation class - breathing correctly can really help

Above all, try not to worry about not sleeping - it will make you more tense and make sleep less likely.

Getting your sleep pattern back

Keep your going to bed and getting up times as much the same as possible
Have as much exercise as you can. Do the things you enjoy - working out, swimming walking running etc: but do them in the daytime and relax in the evening
Keep a sleep diary - this will help to show you what works best for you and what doesn't

What effects do drugs and alcohol have on sleeping?

Doctors will only prescribe sleeping pills for a few days. This is because they work well for a short time, but then they start to disrupt and interfere with sleep and, like tranquillisers and alcohol, lead to sleep problems after a relatively short time.

Regular use of sedative drugs is a major cause of sleep problems. NB: don't stop taking these suddenly. Tell your doctor if you want to reduce these drugs. See more information on the Advice page.

Stimulants, like caffeine, will keep you awake and should be avoided in the evening.

Golden rules:

Keep the bedroom as a sleeping only room
Share your problems with someone you trust. Don't go to bed with a worry you haven't talked about
Don't lie in bed if you can't sleep - get up and potter
Don't rely on sleeping pills or alcohol - they will start keeping you awake
Keep a record of helpful and unhelpful strategies
Be patient - your sleeping pattern will return!