Sleep comes up in a lot of our visits, often as an aside at the end. People feel they should be able to sort it out on their own. Many find that small, steady changes to their routine help more than any one big fix.
What follows are habits that are widely suggested and easy to try. They won’t suit everyone, and none of them replaces a conversation with your clinician if poor sleep has been going on for a while.
Keep a regular rhythm
Going to bed and getting up around the same time each day, weekends included, is one of the most commonly suggested habits. A regular wake-up time seems to matter most, even after a poor night.
Give the evening a slope
Many people find it easier to fall asleep after a wind-down hour: lower lights, a screen put away, something calm to read or listen to. The aim is a gradual slope into the night rather than a cliff.
- Dim the lights an hour or so before bed
- Keep the bedroom cool, dark and quiet if you can
- Leave your phone outside the bedroom, or at least out of reach
Watch the afternoon coffee
Caffeine can stay in the body for many hours, so a mid-afternoon coffee may still be with you at bedtime. If sleep is a struggle, it may be worth trying to keep caffeine to the morning for a couple of weeks and seeing whether it makes a difference.
Daylight and movement
Time outside in daylight, especially in the morning, and some movement during the day help many people feel more ready for sleep at night. A walk at lunchtime counts.
When to talk to someone
If you have been sleeping badly for more than a few weeks, if you snore loudly or wake up gasping, or if tiredness is getting in the way of your days, mention it to your clinician. There are often reasons worth looking into, and support that helps.
This article is general information, not medical advice. For questions about your own health, talk to your clinician.