Tips for Getting Better Sleep

• Make sure your room is cool and comfortable (16 – 20 degrees)

• Block out as much light as possible in your bedroom

• Switch off all light sources

• Cover lights from any electronic devices on standby

• Block out light coming from outside of your room (e.g., under doors, windows)

• Heavy window furnishings

• Eye masks

• Reduce noise when you are trying to sleep

• Turn your phone off / do not disturb mode

• Consider white noise

• Avoid using devices in the 2h before bed, particularly phones, laptops, and tablets. If you do need to use a device, try using night mode. 

• Make sure you are eating healthy food and staying hydrated. This will help you to get better sleep and reduce daytime fatigue. Foods rich in tryptophan are good for promoting healthy sleep: nuts, seeds, eggs, fish, milk, cheese, tofu, beans, and bananas., chicken, turkey, salmon, peanuts, sunflower seeds, pumpkin seeds, and sesame seeds, quinoa, sour cherries.

• If you are consistently getting very poor sleep or have very high daytime fatigue, this may indicate a sleep disorder. Speak to your GP if you are concerned.