Sleep Hygiene: Tips for Better Sleep

Sleep is an essential part of our health and wellbeing. Quality sleep can boost your mood, improve your memory, and strengthen your immune system. But with our busy lives, a good night's sleep can sometimes feel elusive. As a General Practitioner, I often find that better sleep comes with better sleep hygiene. Here are some practical tips to help improve your sleep.

Establish a Regular Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. Regularity reinforces your body's sleep-wake cycle and can help you fall asleep and stay asleep for the night.

Create a Restful Environment

Your bedroom should be a relaxing oasis. Keep the room cool, quiet, and dark. Consider using earplugs, an eye mask, or a white noise machine if needed. Invest in a comfortable mattress and pillows.

Limit Daytime Naps

Long daytime naps can interfere with your nighttime sleep. If you need to nap, limit yourself to about 20 to 30 minutes and make it during the midafternoon.

Mind What You Eat and Drink

Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep. If you're hungry at night, have a light, healthy snack.

Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, don't exercise too close to bedtime as it might interfere with your sleep.

Manage Stress

When you have too much to do or too much to think about, your sleep is likely to suffer. Techniques such as meditation, deep breathing, or yoga, can promote relaxation and improved sleep.

Limit Exposure to Light Before Bedtime

Exposure to light stimulates alertness. Try to limit your exposure to screens (TV, phone, computer) for at least an hour before bedtime. Consider using a blue light filter on your devices if you must use them.

Get Help if You Need To

A good night's sleep isn't just a luxury—it's a necessity. If you continue to have trouble sleeping, or if you consistently feel tired after a night's sleep, it may be worth discussing this with your GP.

Remember, these are general guidelines. For personalized advice, consult your healthcare provider.