A heater or thicker duvet can help if you regularly find yourself too cold at night, or a thinner cover or opening a window can help if you’re too hot. The temperature of the room is also important. If you can’t control the amount of light and noise, such as light from a street lamp or noise from a neighbour’s music, you could try using an eye mask or ear plugs. Too much light or noise can prevent you from falling asleep or staying asleep. It’s a good idea not to use these devices two hours before you go to sleep to reduce their effect on your sleeping.Īlthough we are all different and have our own personal preferences, the common factors that can affect our sleep are light, noise and temperature. The suppression of melatonin causes sleep disruption.
The ‘blue light’ displays suppress melatonin production – the hormone that helps you sleep. This will help you to relax with no distractions in your bedroom.īe aware of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. It’s better to watch TV, play computer games and eat in another room. Where possible, try to remove distractions from your bedroom. The bedroom should be somewhere that we associate with sleep. Speak to your GP or mental health worker (if you have one) for advice on this, or have a look at the ‘Attitude’ and ‘Lifestyle’ sections of this guide for general ways to maintain good mental well-being. In these cases, a combined approach to tackle both the mental health issue and the poor sleep is often the most effective method of treatment. Mental health problems like anxiety and depression can also affect our sleep. Try to avoid taking medication without speaking to a medical professional, as sometimes the medication itself can stop you from sleeping properly if it’s not right for you. Speaking to your GP or pharmacist about appropriate medication can help with this. HealthĪs anyone who has tried to get to sleep with a blocked nose or headache knows, physical health problems can stop you from getting a good night’s sleep. The following advice can help to HEAL your sleep problems. The important thing is that you get good quality sleep.
However, it's recommended that a healthy adult should sleep, on average, between seven and nine hours a night. The amount that each of us needs is different. Sleep has also been shown to protect the immune system. Sleep affects our ability to use language, maintain attention, understand what we are reading, and summarise what we are hearing if we compromise on our sleep, we compromise on our performance, our mood, and our interpersonal relationships. Good sleep doesn’t just mean lots of sleep: it means the right kind of sleep. There are four main things that affect the quality of our sleep:
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