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How to Get a Good Night's Sleep

IMPORTANT NOTE: This is not a medical site. You should always discuss medical matters with your doctor.

If you're having trouble sleeping (insomnia), you might be suffering from a medical disorder that needs attention. If your doctor says there's nothing medically wrong with you then here are some simple techniques you can try to help yourself sleep better.

Sleep Tips

Keep to a Sleep Routine

Keeping to a regular routine is crucial to sleeping well. Try as far as possible to go to sleep at the same time each night and get up at the same time in the morning. If you do go to bed late, avoid having a "lie in"; get up at your normal time.

If you're feeling tired during the evening, try to resist going to bed unusually early.

Be careful of naps. A nap of about half an hour in the afternoon is often recommended, but longer than that tends to interrupt the sleep routine and result in a restless night.

Watch What You Drink

We all know that caffeine is a stimulant. Few people would have a cup of coffee just before going to bed - however they might do so just an hour or two earlier. Try to cut out caffeine for several hours before bedtime. Remember that caffeine isn't only found in coffee but also tea and many soft drinks.

Alcohol is a depressant as opposed to a stimulant, however it is just as bad for sleep. Although alcohol can make you fall asleep more quickly it also interrupts your sleep. It tends to make you wake up more frequently during the latter half of the night.

Relax

Trying to sleep when your mind is full of troubles and your body tense is a recipe for insomnia. Try to relax for bed.

Relaxation methods can range from something as simple as a hot soak in a scented bath to a yoga and meditation session. Find what works for you. Scented candles? (Put them out safely before going to sleep!) Soft music? Reading a good book? Give yourself some time to prepare for bed. Pamper yourself.

Avoid watching or listening to the news before bed. It's designed to disturb your mind.

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