Sleep Prescription 

Try some of the strategies below to improve your sleep. There isn’t a quick solution to sleep problems but these strategies help to train your mind and body to behave in a way that helps you have a good sleep pattern

• Go to bed and get up at the same time each day.
• Create a relaxing, regular bedtime routine. Use dim lights in the evening. 
• Have a warm bath or shower before bed
• Make sure your bedroom is dark and around 18◦C
• Stop looking at your phone or computer 90 minutes before bed. Block the “blue light” on your phone and leave it out of reach once you’re in bed.
• Leave your TV in a different room
• Get outside in the morning daylight for at least 10 minutes – go for a walk.
• Don’t sleep during the day
• Do some regular exercise every day - but not late in the evening.
• Try relaxation exercises (eg. deep breathing, yoga)
• Write a list of the things on your mind
• If you can’t sleep don’t toss and turn – either relax and enjoy the rest or get up and do something relaxing for a bit (eg. read a book)
• Eat your evening meal several hours before bed. 
• Don’t drink alcohol before bed
• Stop smoking and vaping
• Avoid drinking caffeine after 12 noon
• Try to drink more water during the day

Did you know?

• Going to bed and getting up at the same time each day will help to balance your body clock.
• The blue light from phones and tv’s blocks the chemical messenger melatonin which helps your body to fall asleep. 
• Sleeping in a bedroom that is too cold or warm can worsen sleep.
• Being outside in daylight helps your body clock to be in balance with day and night time patterns. 
• Taking a warm bath or shower helps to lower your core body temperature, helping you to fall asleep. 
• Drinking alcohol causes you to sleep more lightly and wake up more easily.
• Nicotine is a stimulant which means it can keep you awake. 
• Caffeine is also a stimulant and half of the amount you drink is still active in your body around 5 hours later. 
• Prescription sleeping tablets do not give you a natural sleep and can cause you to still be drowsy and at risk of accidents the next day. If used regularly they stop working and can be addictive. 

Sleeping well has many health benefits for your mind, mood and body so it’s worth keeping going with these strategies

Useful resources

Websites

• Sleepstation
• Mind

Apps (in-app purchases)

• Calm
• Pzizz
• Headspace
• Sleepio