Getting a good nights sleep

Sleep is one of the most important aspects to keeping ourselves healthy.

A lot of people find it difficult to fall asleep, stay asleep, or go back to sleep on waking. One easy way to improve our sleep is to understand it. A lot of people find it difficult to fall asleep, stay asleep, or go back to sleep on waking. One easy way to improve our sleep is to understand it.

Sleep occurs in stages – from dreamless periods of light sleep, through to deep sleep, and occasional periods of active dreaming or REM sleep. As we age, we tend to spend more time in lighter stages of sleep. There’s also a tendency to become sleepier earlier in the evening and wake earlier in the morning compared with when you were younger.

Tips to help improve your sleep

• Try to get to bed at the same time each day

  Your body has a natural clock which makes you sleepy when you’re ready for bed. If you can stick to a fairly regular waking and sleeping time your body will get used to it.

• Try and regularly spend time outside being active

  Regular physical activity improves restful sleep. Being more active earlier in the day gives your body a better chance to wind down before sleep, and sunlight early in the day helps synchronise your body clock. Light is also important for your body to produce melatonin stores that your body draws on to help make you feel sleepy. 

• Create a restful bedroom

  Keep the temperature cool and light to a minimum.  If you use an electric blanket, turn it off before sleep. Use your bed for sleep, not watching TV, making phone calls and texting, etc. Your brain makes connections between places (the bedroom) and events (sleeping). Some people find listening to the radio is helpful.

• Develop a bedtime routine

  Clear your mind before sleep - write down tasks for the next day to help organise your thoughts. 

• Avoid using screens

  Avoid using screens (mobile phones, ipads, etc.) as this can reduce your production of melatonin. 

• Don’t use alcohol to help you sleep

  It may help you get to sleep but could cause more trips to the toilet, waking early, fragmented sleep and worse snoring. 

• Don’t go to bed too hungry or too full

• Avoid or limit caffeinated drinks

  Avoid or limit caffeinated drinks, such as tea and coffee, in the evening. Try our Bedtime Spiced Milk recipe below.

• Get comfortable and relaxed

  Warm hands and feet are essential! Make sure your pillows, mattress and bedclothes are comfortable.

• Understand the best time to take medicines

  Prescription medicines can cause you to be alert or sleepy. Follow the instructions they come with and don’t vary the time of day you take them. Don’t rely on sleeping tablets to help you sleep. Sleeping tablets are a temporary fix and can affect sleep quality.

• Have a plan for if you wake at night

  If you don’t fall asleep in a reasonable time (20-30 minutes) or can’t go back to sleep when you wake, get up and do something boring in another room e.g. read a book. Keep the light dim and when you feel tired go back to bed.

Try our Bedtime Spiced Milk recipe an hour before bed

• 1 cup milk

• 1 teaspoon honey

• ½ teaspoon vanilla

• ½ teaspoon cinnamon

• ¼ teaspoon turmeric, pinch ground ginger

• pinch black pepper

Place all ingredients in a small saucepan. Gently stir over a medium heat until warmed through. Pour into a mug and enjoy!

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Need more help?

Most people need about 7 ½ hours sleep each day, including naps and time spent dozing in front of the TV. Don’t build up unrealistic expectations of your sleep needs. If, after making changes to your bed time habits, you are still struggling with your sleep talk with your GP team.

More detailed information is available at HealthInfo Canterbury.