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
  • 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. Water tablets may interrupt your sleep by frequent trips to the bathroom. 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
    • relaxation techniques

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