6 things you should do to sleep better

1. Switch off the blue light

Blue light from your computer or phone can severely disrupt your internal clock. Try swapping social media for a book a few hours before bed time. Or, if you need to keep using your phone or laptop, install a flux or night mode app that changes your backlight to orange. Blue light disrupts our sleep because it suppresses our melatonin production, which is the hormone that tells our body when it’s time to sleep.

2. Don’t drink water right before bed

Of course it’s important to stay hydrated through the day, but try to limit your liquids before bed. Needing to go to the toilet during the night can disrupt your sleep pattern, and even wake you up during the night. Additionally, try to go to the bathroom as close to bedtime as possible to avoid visits in the night.

3. Stop working in bed

It is good practice to keep your bedroom for bedtime only, and do any working, eating, or television watching in another room. There is a lot to be said for attributing your bedroom with sleeping, and you can train your brain to know that when you enter your bedroom, it’s time to sleep.

4. Black out your room

Black-out curtains are great, especially in summer when the sun is up early, or if you are a shift worker and have to sleep during the day. Investing in blackout blinds will help your body wind down and think that it’s night time even when the sun is out.

5. Avoid coffee and cigarettes

We all know that caffeine is a stimulant. Coffee should be avoided from late afternoon onwards (or earlier if you are highly sensitive) for the best quality sleep. Nicotine is also a stimulant, so smokers will often find it harder to wind down at the end of the day. Better sleep is another reason to kick that smoking habit!

6. Talk to your doctor or pharmacist about a sleep aid

If you continue to have problems sleeping after making behavioural changes, talk to your doctor or pharmacist about a sleep aid. There are many natural remedies you can use every day to help your body wind down at night.

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