Maintain a regular body clock
- Avoid napping during the day. Around 3pm to 4pm is when you are most likely to feel sleepy. If you have a sleep problem it’s best to try and resist the urge to nap, to ensure you maintain a regular sleep pattern at night.
- Go to bed and get up at the same time each day. It is important that you establish a regular pattern.
- Spend enough time asleep to wake up feeling refreshed. The optimal length of time asleep varies from person to person and with age.
The National Sleep Foundation has made some recommendations for healthy adults:
| Age group (years) | suggested length of sleep (hours) | Min length of sleep (hours) | Max length of sleep (hours) |
|---|---|---|---|
| 18 – 25 | 7 – 9 | 6 | 11 |
| 26 – 64 | 7 – 9 | 6 | 10 |
| 65+ | 7 – 8 | 5 | 9 |
Make the bedroom comfortable for sleeping
- Make sure the room is completely dark while sleeping, and then turn on a bright light or open the curtains when you wake up in the morning.
- Your bed should be comfortable. Old, worn out mattresses are notorious for ruining a good night’s sleep.
- The bedroom should be the correct temperature. Everyone is different in this regard, but you should aim for between 16 oC and 19 oC (60.8 oF and 66.2 oF).
- The room should be quiet. If you can’t control the sound levels around you, try ear plugs.
Avoid stimulants before bed
Things that can cause excess stimulation include:
- Caffeinated drinks like coffee, tea and cola
- Nicotine
- Chocolate
- Vigorous exercise
- Spicy or sugary food
- Avoid going to bed feeling hungry, as this can keep you awake.
Avoid alcohol before bed
Alcohol just before bedtime may seem like a sleep aid as it can reduce the time taken to fall asleep. However, the intoxicating effects are often short-lived and during the second half of the night, alcohol can cause you to:
- Wake up more often
- Spend less time in deep sleep
- Spend more time in light sleep.
It is likely you will wake up feeling unrefreshed and sleepy. For this reason it is not advisable to consume alcohol within three hours of bedtime.
Do quiet tasks before going to bed
- Only use the bed for sleeping, not for television or work related tasks.
- If you are feeling tense, try some gentle stretches. You could also consider yoga or meditation.
- Gentle music can sometimes help you to wind down before bed.
If you wake up in the night
- Everyone wakes up several times per night as part of the natural sleep process. This is normal, and sleep usually resumes soon afterwards.
- If you cannot get back to sleep, leave the bedroom and do a boring, quiet activity in very low light — bright light makes the body think it is morning. After one hour, try again.
