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Date issued: February 2022
Review date: February 2024
Ref: C-481
PDF: Sleep advice final February 2022.pdf [pdf] 145KB
• The American Thoracic Society suggests that the optimal sleep duration in adults is 7-9 hours
• The normal time it usually takes to fall asleep is less than 30 minutes
• Maintain a comfortable temperature in the bedroom
• The bedroom shouldn’t be too bright. Bright light including ‘blue light’ through electronic devices should be avoided around bedtime – ideally for 2 hours prior
• Avoid watching the clock!
• Go to bed when you are sleepy
• Try to go to bed & get up at around the same time each day
• Avoid napping in the day
• Avoid caffeine after midday
• Avoid alcohol, nicotine & large meals within 2 hours of going to bed. (People sometimes drink alcohol to try to help them get to sleep, but it damages the quality of sleep)
• Overall exercise is beneficial for sleep
• However, avoid exercising within 4 hours of bedtime as this can be too stimulating
• It is obviously easier to fall asleep when you are relaxed, but it is not always easy!
• Simple things include having a bath or reading a (relaxing) book
• Progressive relaxation & visualisation techniques can be helpful
• NHS Every Mind Matters – help with sleeping
https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/?WT.tsrc=Search&WT.mc_id=Sleep&gclid=EAIaIQobChMIqoH- 6KPe8wIVkbbICh1taQRpEAAYASAAEgKJ7_D_BwE&gclsrc=aw.ds
• Mental health foundation free podcast for progressive relaxation: https://www.mentalhealth.org.uk/podcasts-and-videos/wellbeing-and-sleep-full- works
• Techniques including progressive relaxation & visualisation: https://www.cntw.nhs.uk/resource-library/relaxation-techniques/
