Sleep Hygiene September 21, 2014

If you are having difficulty sleeping, the first step should be to review lifestyle and bedtime habits to promote regular and satisfying sleep patterns, bearing in mind that good sleep habits start during the day. Some useful tips include:

  • Maintain a comfortable bedroom environment. Ensure your bedroom is quiet, at a moderate temperature and that your mattress offers good support

  • Exercise on a regular basis. Some gentle exercise, preferably outdoors, may help you to rest later that night

  • Relaxation techniques such as breathing exercises or aromatherapy help some people. Try also to set aside the bedroom as a sleep-dedicated zone and avoid watching television, eating, working or even reading in bed

  • Set regular sleep and wake times so that you are sticking to the same routine every day, even if you don’t feel like it

  • Avoid stimulants, such as alcohol, coffee and nicotine, especially close to bed time, and don’t eat heavy meals late in the evening

However, if your problems continue, seek professional advice from your doctor or other healthcare professional, as there are psychological and pharmacological treatments that may help.

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