1. Go to bed at the same time every nightMaintaining a regular bed time can help to regulate the hormones that control tiredness and wakefulness.
When your body clock is functioning well, you should feel tired at your regular bed time. This is the optimal time to go to sleep. Staying up too late or going to bed too early can lead to broken sleep.
2. Eat two hours before bedtime and avoid caffeineBeing hungry or too full can disturb your sleep. Aim to eat your dinner at least two hours before your regular bed time. Some people find that a light snack or warm milk before bed can help to maintain a good night’s sleep.
Avoid caffeine at least four hours before going to bed. This includes soft-drinks, tea and coffee. Consuming alcohol can also lead to a disrupted night of sleep.
3. Create a relaxing sleeping environmentCreate a bedroom that is free from distraction, this includes phones, computers, radios and televisions. Ensure your bedroom is warm and your bed is comfortable.
The hour before going to bed is an ideal time to wind down and relax your body and mind. Taking a warm bath or shower, reading or listening to soothing music may help you to relax. Avoid stimulating activities in the hour before you plan to go to sleep.
If you continue to suffer from poor sleep, you may benefit from a physician’s review.
St John of God Subiaco Hospital’s onsite sleep centre, Subiaco Sleep Care, offers a complete service for the diagnosis and treatment of adult and paediatric sleep disorders.
To book a sleep review, please ask your GP for a referral to Subiaco Sleep Care.