Healthy sleep strategies

Tips for good sleep

• Keep a regular sleep–wake routine – Going to bed at the same time each night and getting up at the same time each morning gets your body into a good sleep rhythm. If you work irregular shifts, develop a sleep routine based on shift type and maintain it as much as possible. 
• Switch off before bed – Turn off electronic devices (phones, tablets, computers, TVs) at least an hour before bedtime to reduce exposure to strong light and disconnect from work. 
• Make an unwind routine – A consistent routine to relax and unwind before bed can train your body and mind to prepare for sleep. Try listening to something calming, reading a book or doing a relaxation exercise. 
• Have a warm bath – Research shows a warm bath 1–2 hours before bed can help you go to sleep and stay asleep. 
• Take care of your body throughout the day – Exercise and eating healthy food can help you sleep better. So can limiting alcohol, caffeine and cigarettes. 
• Going outside during the daytime – Getting some natural light (especially in the morning) can also help with getting better sleep at night. 
• Reserve your bed for sleeping – Using your bed to watch TV or do work can make it hard for you brain to recognise when it is time for sleep. Reserving your bed for sleep can make it easier for your brain to recognise that being in bed means it is time for sleep. 
• Be comfortable in your bedroom – Make sure your room is 18–20 degrees, as well as quiet and dark. Also make sure your bedding is comfortable. 
• Spend the right amount of time in bed – Most adults need 7–9 hours of sleep, although older adults need 7–8 hours. If it takes you a while to fall asleep, get up and do something for a while and then go back to bed. 
• Get out of bed if you cannot sleep – If you cannot go to sleep, get up and do something quiet and calming (do not use a screen, eat, drink or work). Go back to bed when you feel sleepy. This stops you worrying about not falling asleep and helps your brain create healthy associations between bed and sleep. 
• Manage worries keeping you awake – If worries are keeping you awake, try talking to someone you trust, writing them down to come back to the next day or contacting a helpline. If worries feel unmanageable, maybe a mental health professional can help with strategies to manage them. 

Consistency can be the key to good sleep—go to bed and wake up at the same time, eat well and exercise regularly.

What can help if you are having trouble sleeping

• Talk to a sleep professional – If you feel tired all the time or have ongoing problems with your sleep, talking to your GP or a sleep professional can help. They can discuss some strategies for helping you sleep.
• Manage sleep anxiety – Not getting enough sleep can be stressful, and worrying about your sleep can make it harder to sleep. This can create a vicious cycle of anxiety and poor sleep. Try and take the pressure off yourself and remind yourself you can make it through the next day. And if you are tired, chances are you will sleep better the following night. 
• Sort out your snoring – Snoring accompanied by tiredness the next day can be a sign of obstructive sleep apnoea. See your GP if you think you may have sleep apnoea. 

What does not help

• Sleeping pills – Sleeping pills (and other medications) are unlikely to work in the long term and may do more harm than good. You should only use sleeping pills as directed by your doctor.
• Sleep calculators – These programs (widely available on the Internet) tell you what time to go to sleep so you wake up refreshed. But many of them are not based on scientific evidence.
• Alcohol – It might make you feel sleepy, but alcohol can disrupt your sleep later. It can lead to frequent waking, night sweats, headaches and restlessness.
• Napping – Sleeping during the day can make it harder to sleep at night. If you really need a nap, keep it to 30 minutes and make sure you are awake for at least 4 hours before going to bed.