Healthy  Sleep  Habits

                       Patient Information 

It is the quality of sleep that counts not the quantity.

The amount of sleep we need varies from person to person.  Most people need 7-8 hours sleep, but some need more and others can manage on as little as 4-5 hours each night.

Being relaxed and prepared for sleep is a vital ingredient often missing in people having trouble getting to sleep or staying asleep.

 Adopt a life-style that promotes good sleep:

 1.  Set a regular time to go to bed each night and a regular time to get up each

     morning (this encourages regular times of sleep onset).

 2.  Undertake regular exercise, but not too close to bedtime.

 3.  Avoid or minimise alcohol, smoking and caffeinated drinks, especially close to

     bedtime.  Warm milk drinks may be helpful.  Avoid excessive fluids in the evening

     to minimise the need to visit the toilet in the night.

 4.  Make sure you have a comfortable sleeping environment.  Adjust the level of light,

     noise and temperature to suit your comfort.

5.  Correct 'bedroom habits' which may disrupt sleep, e.g., use of bed for eating,

     worrying, problem-solving, television watching, etc.  Do not clock-watch (hide the

     bedroom clock).

6.  If hunger disturbs sleep, have a light snack before going to bed.

7.  If unable to sleep for 15 to 20 minutes, get up and perform a quiet activity such as

     reading, in another room.  Return to bed when drowsy.

8.  Avoid day time naps to 'catch-up' on sleep.

9.  If bothered by unwelcome thoughts, try repeating a neutral word such as 'the' in

     your mind every few seconds.  Try self-hypnosis or relaxation techniques.

As you get older things change:

Your sleep requirements will change as you get older and there will be changes in the pattern of your sleep, including:

 .  Increased time between going to bed and going to sleep.

 .  Increased number and duration of awakenings. 

.  Increased likelihood of being woken by noise, that previously you would have slept through.

 .  Increased daytime napping.

 .  Reduced drive by your body clock for sleep.

.  Earlier retirement to bed and earlier wakening in the morning.

 .  Decreased perception of the quality of sleep.

This may mean that you take longer to get to sleep, sleep is more disordered and less refreshing, and you may wake earlier in the mornings.  However, this does not mean that your sleep pattern is abnormal, and may reflect the changing requirements of your body as it gets older.

Adopt healthy sleep habits to help you sleep.  Remember it is very important to be relaxed and prepared for sleep.

Best Practice Advocacy Centre.