Advice about sleep

General advice

Some general advice about sleep that can be helpful if you are having trouble sleeping:

  • Go to bed when you are sleepy and feel the need to sleep (just being tired does not mean that you are also sleepy).
  • Relax and unwind an hour before bedtime. Try doing something that you find relaxing, such as reading a book or listening to music, until you start feeling sleepy; then go to bed.
  • Buy an old fashioned alarm clock and leave your cell phone outside your bedroom. 
  • If you are worried or start thinking negatively when you go to bed, have a notebook beside your bed and write down your thoughts.
  • If you lie awake in bed for more than 15-30 minutes, then get up and wait until you are sleepy again.
  • Do not do anything else in bed apart from sleeping and having sex.
  • Try to go to bed and get up at the same time every day, at the weekends as well as during the week.
  • Avoid taking naps. Although it may be tempting, it will be more difficult for you to fall asleep at night instead.
  • Try to spend some time outdoors everyday.

Other helpful tips

  • Dim the lights in the evening.
  • Don't go to sleep hungry or too full.
  • Exercise during the day, but not too late in the evening. Leave time to unwind before going to sleep.
  • Avoid coffee, tea and soft drinks after midday (however, it varies from person to person depending on how we are affected by caffeine).
  • Alcohol results in a low quality of sleep and you may wake up much earlier than usual after drinking.
  • Nicotine can have a negative effect on sleep. 
  • Different relaxation techniques can help you to unwind.