Getting a good night's sleep

We’ve all been there: you go to bed early because you’ve got a big day in the morning and then spend the whole night laying wide awake, tossing and turning because you can’t sleep. More often than not, you eventually drift off five minutes before the alarm goes!

For some people every night is like this and they spend the whole of the next day completely shattered. Eventually their health is affected, their mood starts changing, work and relationships suffer and they start making mistakes and having accidents.

There are various reasons that can contribute to bad sleep, including poor diet, lack of exercise, stress, irregular bedtimes and a poor quality bed.

• Try to go to bed and get up at around the same time so your body gets into a routine. It is fine to have a lie-in at the weekend, but try not to sleep for hours longer than you do during the week
• Avoid having afternoon naps
• Make sure your bedroom isn’t too hot or cold, and try to make sure it is as dark and quiet as possible
• Is your bed comfortable? Buying a new mattress isn’t cheap, but it is a really worthwhile investment if it means getting a good night’s sleep
• Take regular exercise as this helps relieve stress and leaves you needing sleep. Don’t, however, exercise too close to bedtime because your body will be awake and you won’t be able to sleep
• Cut down on tea and coffee, particularly in the late afternoon and evening, as they contain stimulants which will keep you awake and prevent deep sleep. Herbal tea or hot chocolate are both good for making you sleepy
• Try to avoid having a big meal or alcohol just before bed. Alcohol may make you sleepy to begin with, but it will disrupt your sleep as the night wears on
• Smoking is a stimulant and will also keep you awake
• Try to relax before bed by having a warm bath, listening to music or reading
• If you can’t sleep don’t lie there tossing and turning. Get up and do something that you find relaxing until you start feeling sleepy and then go back to bed.

For more information and advice visit the Sleep Council website. There is also an insomnia helpline on:
020 8994 9874 Available 6pm to 8pm Monday to Friday.

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