Good sleep hygiene means building habits and creating an environment that can help prepare you for sleep. A regular bedtime routine, winding down before bed and keeping your sleep environment dark, quiet and comfortable can all help support better sleep. Even with good sleep habits, occasional sleeplessness due to factors such as worry or anxiety can still happen. If it does and improved routines aren’t helping, speak to your pharmacist for advice.
A good routine
Good sleeping habits are also known as sleep hygiene. These are healthy habits which include reserving your bedroom environment for sleeping and getting dressed, going to bed and getting up around the same time every day and many of the other tips on this page.
Create the mood
A quiet, cool, dark room tends to make dropping off easier, but go with what works for you. Thick curtains or blackout blinds can help block out light, make sure the room is well ventilated and try listening to ambient sounds such as waves or rainfall or gentle music.
Shed the mental load
Sleep problems can be caused by anxiety, stress and worry. Try to manage these worries daily by off-loading to a friend or loved one and before heading for bed, make a to-do list for the next day to give you peace of mind.
Try ‘beditation’
There’s nothing worse than forcing yourself to go to sleep. Get up and do something relaxing such as reading or listening to music or why not try some ‘beditation’ – video or audio designed to help you relax and switch-off.
Ditch the tech
Devices such as phones, iPad, even the TV, can all stimulate the brain so avoid if you can. Maybe try reading or listen to a podcast instead.
Work it out
Exercise doesn’t just make you feel good, it can tire you out too and help you sleep better. Avoid anything too strenuous within three hours of going to bed, try something relaxing like yoga instead.
Eat well
Diet also plays a part. Try to eat better – and not to eat too close to bedtime – and avoid stimulants such as caffeine, alcohol and nicotine before going to bed. Going to bed hungry can also impact your sleep so have a light meal to keep the hunger pangs at bay.
Cap the naps
Napping late afternoon or evening could affect your sleep at bedtime. If you do want a nap, try to limit it to 30 minutes earlier in the day.
Can aid temporary difficulties in getting to sleep or staying asleep
Sominex tablets are fast-acting and start to work within 15 to 30 minutes
Get through the night with one tablet
Night-time sleep aid
Sominex tablets are a night-time sleep aid designed to relieve occasional sleeplessness.
