How to get a good night's sleep

Published by Bupa’s Health Information Team, December 2010.

If you have always fallen straight to sleep as soon as your head touches the pillow, it can be hard to know what’s changed if you suddenly start having problems sleeping. This article will help you to identify some simple changes you may be able to make to ensure you get a good night's sleep.

Can't sleep

You may start to worry if you haven’t been sleeping very well, but missing out on a night or two’s sleep isn’t usually harmful to your health. It will just make you feel tired, and then a few good nights of rest should mean you are back on form.

However, if you don’t get a good sleep for several nights, you may start to feel:

• constantly tired
• sleepy during the day and may even fall asleep
• unable to concentrate
• indecisive
• depressed

This is when it can start affecting your health and it’s worth thinking about whether it may be your lifestyle or environment that’s disrupting your sleep.

Sleep right

It may seem obvious, but if you have put up with a lumpy mattress or noisy neighbours for years, it can be easy to overlook these things as the cause of your sleep deprivation. It’s worth thinking about the following points.

• Is your mattress comfy? A mattress that’s too firm or too soft will not support you properly. You generally need to replace mattresses every 10 years to get the best support and comfort.
  
• Make sure your bedroom is comfortable and quiet, and not too hot or too cold.
  
• Think about if there are any noises or lighting that may be waking you – if so, can you reduce their effects? You might need thicker curtains or blinds if you’re blasted with sunlight in the morning, particularly in the summer time. Earplugs can help if your partner’s snoring is the cause of your troubles.
  
• Only use your bedroom for sleep or sex – rather than working, eating or watching TV. This will help you to associate the bedroom as being a relaxing environment.
  

Good routine

Our bodies get used to a routine. If you’re up until the early hours and sleep in late for a few days in a row, your body won’t be ready for sleep if you try to go to bed early the following night.

• Try to go to bed and get up at the same times each day – even at the weekend.
  
• Don’t nap during the day.
  
• Establish a regular bedtime routine – take some time out to relax and wind down before going to bed, by having a warm bath, sitting in a quiet place or reading.

Stress less

Feeling stressed or anxious is a key reason for insomnia. If you are stressed or worried about something, writing down your thoughts before going to sleep can help. If you find you can’t sleep because you’re anxious about something, get up and do something relaxing for 20 minutes, such as reading a book or watching television – then try to get back to sleep later.

Some people find that practising relaxation techniques – such as meditation or tai chi before going to bed can distract you from your day and make you feel calm before rest.

It’s important to recognise if you’re stressed, and to do something about it if it’s becoming a serious problem and making you tired. Often talking to a friend, relative or even your GP can help to put things into perspective.

Eat and drink well

What you eat and drink, and when, affects your energy levels. Caffeine and alcohol can stop you from going to sleep or can wake you up in the middle of the night, so try not to drink them too close to bedtime.

Eating sugary foods or a heavy meal too late at night can also affect how well you sleep, so try having your main meal earlier in the day.

Exercise wise

Combine eating healthily with physical activity – 150 minutes of moderate exercise over a week in bouts of 10 minutes or more is recommended – and this should help you to sleep better, meaning you have more energy the next day. If you haven’t exercised for a while, start slowly and build up. Once you get into a routine, not only will you feel fitter and less tired, but you’re likely to find that you sleep better too. But don’t exercise too close to bed time, as it can leave you feeling invigorated and more awake – making it harder for you to get to sleep.

Take care

If you’re not sleeping well, it’s important not to do activities that may put you or others in danger if you are tired. This can include driving, operating machinery or having to make crucial decisions at work or home.

If you continue to have trouble sleeping after trying the above measures – particularly if it’s been going on for longer than a month – it’s worth asking your GP for advice.

For sources and links to further information, see Resources.