Top tips for improving sleep

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Sleeping problems are common for most people. We all have times when we find it hard to fall asleep and not wake up during the night. How we sleep and how much we sleep can impact our mental and physical health.

Sleep problems will sometimes sort themselves out within a few weeks but experiencing long-term sleep problems can seriously impact our lives. We’ve put together our top tips to help you improve your sleep:

Create a sleeping schedule and stick to it

Creating a sleeping schedule can help your mind and body to get into a routine. Try to go to bed and wake up at the same time every day. Setting yourself an alarm on a daily repeat will help create a sleeping schedule. 

Create a calm environment before you go to sleep

Before going to bed, make sure to create a restful environment that's dark, quiet and cool. Close your curtains and turn the lights off in your bedroom. If your bedroom is quite warm, slightly open a window to let in cold air.

Reduce blue light exposure

The blue light in the back of screens, such as your phone, can keep your brain wired for hours. Try to turn off any electronic devices at least 30 minutes before going to bed. If you're wide awake and struggling to sleep, consider reading a book for a while, this will calm you and will let your eyes and brain rest as well.

Don’t consume caffeine and alcohol late in the day

Caffeine and alcohol can stop you from falling asleep. Alcohol can also increase the number of chemicals that are released into the brain, which will fragment your sleep. Caffeine has a similar effect to alcohol. You should avoid consuming caffeine from 2 pm or at least seven hours before you go to bed. Otherwise, it can negatively impact your sleep.

Implement an active lifestyle

Having an active lifestyle can help improve your sleep. Exercising regularly can increase the quality of sleep for adults as it reduces sleep onset or the time it takes you to fall asleep. Physical exercise can alleviate daytime sleepiness and, for some people, reduce the need for sleep medication.


If you're struggling to sleep, set some time to write down your worries and struggles before you go to bed. Putting pen to paper and writing down your worries can reduce stress and calm you before you go to sleep.

If you're looking for more tips and advice on sleeping, the Sleep Foundation has a vast range of blogs on their website. Click here to find out more. 

Our Wellbeing and Support Hub is full of useful articles, videos and resources related to sleep. If you are a Pulse Nursing at Home nurse or support worker, you can access the hub by logging in on our website. 

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