Self-help guidance

Sleep hygiene describes all day-to-day things you can do which help make you sleep better. The basic concept is that your environment and habits can be optimized to improve your sleep health, and therefore physical and mental wellbeing.

Our bodies have natural rhythms that control what happens within our bodies. These are like clocks that ideally all work in harmony. If we have poor sleep habits, then these clocks are not in harmony.

 

What can I do to improve my sleep?

Sleep is a passive process. Our body clocks will respond positively if you have a regular daily routine. Going to bed and waking up at similar times every day will allow you to sleep much better.

A regular bedtime routine: A good bedtime routine is important. Dimming the lights tells your body clock what time it is; have a calming shower or bath; playing soft relaxing music or listening to relaxation or meditation music; or read for a short time. These are all things that relax you and switch you off.

Turn off gadgets: Spend 30 minutes winding down before bed. Avoid gadgets with screens. They emit bright light and noise which can stimulate your brain and stop you falling asleep or may affect the quality of your sleep.

Caffeine: Moderate caffeine intake during the day is unlikely to disrupt your sleep, but this is a long-lasting stimulant and can remain in your system for several hours, causing disruption to your sleep later in the night. It is best to only consume decaffeinated drinks from mid-afternoon onwards. Some medications may contain caffeine. These may come in a Day and Night versions, reducing the caffeine intake before bedtime. Nicotine is also a stimulant and can affect your sleep in the same way as caffeine.

Alcohol: A night-cap or a glass of wine will perhaps help us nod-off quicker, these effects will not last. You might be more relaxed and sleepier initially, but it will fragment your sleep later. Best avoided.

Food: It is not helpful to go to bed when you are hungry or when too full. Being hungry makes you desire food and helps to keep you alert. Eating a large meal close to bedtime can make you feel uncomfortable. There is a substance in the brain that makes us feel both hungry and wide awake, or satisfied and sleepy so it's important to get the balance right.

Exercise: Taking regular exercise is a good way to maintain general good health and a feeling of well-being but exercising close to bedtime (within three hours) can stimulate your body and mind too much.

Comfort: Lastly, our bedroom should be a place where we are comfortable and at ease (consider your bed as a haven of rest). It is important to establish a relaxed environment away from daytime activities. Not too hot or too cold, comfortable bed and nightclothes. Peaceful and relaxing.

Exercise: Taking regular exercise is a good way to maintain general good health and a feeling of well-being but exercising too close to bedtime (within three hours) can stimulate your body and mind too much.

Comfort: Lastly, our bedroom should be a place where we are comfortable and at ease (consider your bed as a haven of rest). It is important to establish a relaxed environment away from daytime activities. Not too hot or too cold, comfortable bed and nightclothes. Peaceful and relaxing.

 

Is sleep hygiene the same for everyone?

The basic concept of sleep hygiene - that your environment and habits can be optimized for better sleep - applies to everyone but is individual. Trialing and adjusting different aspects is important to see what works for you. Don't change everything at once. Take small steps at a time and move towards better sleep hygiene.

Improving sleep hygiene alone may not solve your sleep problems. Serious insomnia or sleep disorders such as obstructive sleep apnoea (OSA) may be helped with better sleep hygiene, but other treatments may also be required.

If you have long-lasting or severe sleeping problems with excessive daytime sleepiness, talk to your GP who can refer you to a specialist centre for assessment and appropriate treatment.