How can i get a good nights sleep

This is just another way of saying that you need to get into good habits:. After minutes, get up and go into another room. Avoid doing anything too involved, such as work or housework, and resist the temptation to turn on the television. Instead, try reading or listening to the radio.

Try going back to bed minutes later and, if you still have difficulties in getting to sleep or staying asleep try and do the same thing again. At first, your doctor will probably ask you about your sleeping habits, advise you on sleep hygiene and possibly ask you to keep a sleep diary.

You could be referred to a psychological practitioner for cognitive behavioural therapy for insomnia CBT-I , which can help you to break patterns of thoughts and behaviours that may be contributing to your insomnia. Back to top. Postcode Please enter a valid postcode Submit.

Mind and body 10 tips for ageing better 5 tips to boost your mood Getting a good night's sleep Your mind matters Mindfulness Smoking Staying cool in a heatwave Staying sharp Menopause Burn Prevention Advice. Getting a good night's sleep. People with restless legs syndrome, or RLS, feel like there is tingling, crawling, or pins and needles in one or both legs.

This feeling is worse at night. See your doctor for more information about medicines to treat RLS. Periodic limb movement disorder, or PLMD, causes people to jerk and kick their legs every 20 to 40 seconds during sleep. Medication, warm baths, exercise , and relaxation exercises can help. During normal REM sleep, your muscles cannot move, so your body stays still.

But, if you have REM sleep behavior disorder, your muscles can move and your sleep is disrupted. Some people wake up many times during the night; others wander or yell at night. Caregivers may have sleepless nights, leaving them tired for the challenges they face. Try to set up a safe and restful place to sleep.

Make sure you have smoke alarms on each floor of your home. Before going to bed, lock all windows and doors that lead outside. You may have heard about some tricks to help you fall asleep. Some people find that playing mental games makes them sleepy. Some people find that relaxing their bodies puts them to sleep. How to get to sleep - Sleep and tiredness Secondary navigation Tiredness and fatigue The energy diet Why lack of sleep is bad for your health 10 medical reasons for feeling tired Self-help tips to fight tiredness 5 ways to wipe out winter tiredness.

How to get to sleep 10 tips to beat insomnia How to stop snoring. Healthy sleep tips for children How much sleep do children need? Sleep tips for teenagers. Sleep at regular times First of all, keep regular sleeping hours. Make sure you wind down Winding down is a critical stage in preparing for bed.

There are lots of ways to relax: a warm bath not hot will help your body reach a temperature that's ideal for rest writing "to do" lists for the next day can organise your thoughts and clear your mind of any distractions relaxation exercises, such as light yoga stretches , help to relax the muscles. Do not exercise vigorously, as it will have the opposite effect relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you reading a book or listening to the radio relaxes the mind by distracting it there are a number of apps designed to help with sleep.

See the NHS Apps Library avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep If you need more ideas, you can get help and advice from a GP. You should also contact your GP if you have insomnia that lasts for more than 4 weeks.

Except if you have lengthy sleep requirements, limit your time in bed to no more than 8. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults. Bed is for sleeping, not entertainment Hand-held electronic devices e. It is better not to sleep with your TV or other devices on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep.

Wind down and relax before going to bed Have a buffer zone before bedtime. Sort out any problems well before going to bed.