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Good Sleep Guide


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Good Sleep Guide

During the evening:

  • Put the day to rest. Think it through. Tie up “loose ends” in your mind and plan ahead. A notebook may help.
  • Take some light exercise early in the evening. Generally try to keep yourself fit.
  • Wind down during the course of the evening. Do not do anything that is mentally demanding within 90 minutes of bedtime.
  • Do not sleep or doze in the armchair. Keep your sleep for bedtime.
  • Do not drink too much tea or coffee and only have a light snack for supper. Do not drink alcohol to aid your sleep-it usually upsets sleep.
  • Make sure your bed and bedroom are comfortable – not too cold and not too warm.


At bedtime:

  • Go to bed when you are “sleepy tired” and not before.
  • Do not read or watch TV in bed. Keep these activities for another room.
  • Set the alarm for the same time every day, seven days a week, at least until your sleep pattern settles down.
  • Put the light out when you get into bed.
  • Let yourself relax and tell yourself that “sleep will come when its ready”. Enjoy relaxing even if you don’t fall asleep at first.
  • Do not try to fall asleep. Sleep is not something that you can switch on deliberately!


If you have problems getting to sleep:

  • Remember that sleep problems are quite common and they are not as damaging as you might think. Try not to get upset or frustrated.
  • If you are awake in bed for more than 20 minutes, get up and go into another room.
  • Do something relaxing for a while and don’t worry about tomorrow. People usually cope quite well even after a sleepless night.
  • Go back to bed when you feel “sleepy tired”.
  • Remember these tips above and use them again