There is clear evidence that most adults need 8 hours of good sleep each night in order to function optimally, be healthy, and be happy. It is widely accepted that not enough people achieve this (just like many people don’t eat enough vegetables).  Research suggests that more than half of us are not sleeping well enough and or feeling constantly fatigued. Modern lifestyles are damaging many – insufficient sleep is one aspect of this worrying trend (others include poor diet, insufficient exercise, excessive stress).

Good, restful sleep is one of the keys to good health, both physical and mental. It is known that adults function best when they have 8 hours of uninterrupted, restful sleep each night. Here are some tips to help you get more sleep and better rest:

  • Know, and accept, that you need to sleep well to be well. Think about it. No, really, think about it and try to accept this simple but powerful reality.
  • Stick to a schedule, retiring and waking at about the same time each day, including weekends.
  • Avoid eating and drinking a lot before bedtime
  • Avoid caffeine and cigarette smoking altogether
  • Exercise (but not too late at night)
  • Sleep in a slightly cool room, using sufficient blankets to keep cosy (overheating the bedroom is a mistake)
  • Avoid daytime naps (or limit the duration at least)
  • Keep the house quiet at night
  • Use heavy curtains to create a dark room for sleeping
  • Get a comfortable bed
  • Try having a bath or shower before bed
  • Do not rely on sleeping pills (they create dependency and may make the problem worse over time) unless you have discussed all options with your doctor

Sleep is almost certainly one of the most important “keys” to healthy living. These tips may help you to get better sleep and more rest. Please take sleep seriously since it really can make a difference to how you feel and behave.

Written by Dr Colin Burns