Quality of sleep

Sleep is important for anyone, but for people with long term conditions this can be challenging for lots of different reasons, this might be due to pain, continence challenges or anxiety.  

It is helpful to have a routine around the times that we go to sleep and times we get up. This helps our body to know when to wind down.  

Try and create an ‘end the day well’ routine that helps your body and mind relax and prepare for sleep.

 

Things to try

  • Make your bedroom as calm and comfortable as possible – think about having curtains or blinds that block out the light, is your bed comfortable, is the temperature right? Having the room at a comfortable temperature (not too hot and not too cold) and avoiding having too many items in the room, lots of photos, hobbies or piles of clothes can keep the mind active, when we are wanting to wind down.  
  • Eating a well-balanced dinner, ensuring this is not eaten too close to bed 
  • Taking a bath or shower and brushing your teeth and changing into your sleepwear, this creates a signal to your body and brain that it is time to wind down and relax. Avoid hot showers or baths too close to going to sleep, as this can wake you up.  
  • Taking any medications you need to take at night, considering the timing of this 
  • Noting down anything you have to remember for the next day, using a journal or notebook to record any worries, or tasks for the next day  
  • Listening to music or a podcast, reading a book, listening to a guided meditation or doing a relaxation exercise can help us relax before going to sleep  

The NHS has a great resource here: How can meditation help sleep? Every Mind Matters - NHS

There are a few habits that can get in the way of good sleep, so it's important to keep them out of your routine.

 

Things to avoid

  • Working or studying in the evening  
  • Thinking about tasks you have to do the next day 
  • Exercising too late in the day - try not to exercise too close to bedtime, as you might find it wakes up your body and mind too much for you to fall asleep easily 
  • Too much caffeine – avoid coffee, tea, and other caffeinated drinks within 6 hours of when you’re planning to go to bed 
  • Alcohol too close to bedtime – avoid alcohol in the 4 hours before your end the day routine begins 
  • Anything that will make you feel alert or upset in the evening, this might be TV shows or difficult phone calls  
  • Screens – in the hour before you try to go to sleep, stay away from bright lights in your home and especially avoid blue-tinted light from TVs, phones, computers, gaming consoles, or tablets