A healthy sleep pattern

Sleep is a time when the body rests and heals itself. A lack of sleep can bring on other symptoms such as irritability, fatigue, increased pain, anxiety, depression and negative thoughts.

Useful tips:

  • Manage your food and drink intake – have your last meal a few hours before bedtime and avoid caffeine and alcohol before bedtime.
  • Manage your medication – if your sleep is interrupted by frequent trips to the bathroom caused by taking diuretics (also known as water pills, which increase the amount of urine you produce) discuss taking them in the morning with your doctor.
  • Create a welcoming sleep environment – keep the room temperature comfortable and dim or turn off the lights. Use a supportive mattress and pillows.
  • Develop a regular sleep routine – go to bed at a similar time each night and wake up at a similar time in the morning.
  • Before going to bed, write down any problems and concerns.  Write down possible solutions. Keep a note pad and pen next to your bed, to help you remember important tasks and appointments for the next day.
  • Turn off the television, computer and mobile screens at least an hour before bedtime.
  • Try not to watch the clock.
  • Have a wind down routine such as a bath or shower, warm milky drink, read a book, aromatherapy, distraction techniques, e.g. counting backwards, naming objects for each letter of the alphabet and breathing or relaxation techniques

If you continue to find it difficult to sleep consult your doctor for further advice and help.