Problems with sleeping can start for many reasons (e.g. stress/worries, pain, changes in working habits). Reduced sleep can make pain and daily activities more difficult to manage.
Whilst in some cases, medication can provide short-term benefits, research has helped to develop some guides which offer alternative strategies and potentially longer-term solutions.
This leaflet outlines some of the ways you might be able to adjust your lifestyle and surroundings to help to establish better sleeping habits.
Regular routine
Try to keep to the same bedtime/waking routines on weekday and weekends. Establish a pre-bedtime routine to prepare your body for sleep (e.g. bath, gentle stretches, relaxation, music).
Sleep when drowsy
Try to go to bed before you are really sleepy, rather than falling asleep on the sofa. Also try not to lay in bed awake for long periods of time. If you’ve lain awake for twenty minutes or more, get up and do a calming, nonstimulating activity before going back to bed.
Exercise
Exercise can help you feel ready for sleep, but try not to do vigorous exercise 4 hours before bed. Instead, gentle stretches might help you feel relaxed and ready for sleep.
Temperature
Try to maintain a constant temperature, that’s not too hot or cold. It’s better to have a slightly cooler room with blankets.
Dark
Try to have a darkened room, blocking out any artificial/natural light as this will otherwise act as a cue for your body to be awake. Use blackout blinds/curtains if early morning light is a problem.
Quiet
Heavy curtains can block out some outside environmental noise. Ear plugs or white noise apps may also help.
Bathing
Having a bath before bed can be a way to relax. This also raises your body temperature just prior to bedtime and the subsequent lowering of body temperature is seen as a key feature of preparing the body for sleep.
Caffeine, nicotine and certain medications
These can all act as stimulants, disrupting the quality of your sleep, so try to avoid for up to 8 hours before bed. Discuss with your pharmacist/GP which medications might be more suitable to take in the mornings.
Alcohol
Whilst alcohol can make you feel drowsy – it can affect your ability to fall into a deeper sleep, resulting in poorer quality sleep.
Stress
Stress can have a negative impact on sleep – its physical effects can be stimulating for the body and keep you awake (therefore using relaxation techniques as part of your sleep routine may be useful).
Naps
Naps can disrupt the body’s natural sleep cycle/ body clock. If you cannot make it throughout the day without a nap, try to have a nap before 3pm for less than an hour’s duration.
Clock watching
Frequent clock watching throughout the night can wake you up and reinforce negative thoughts.
Bed
Try to avoid watching television, eating and working in bed; keeping the space just for sleep and/or sexual intimacy. This way, your body will better associate being in bed as a cue for sleep.
Tech
Laptops, phones, tablets and televisions all emit a light, which supress the natural hormones that cause sleepiness. Leave these turned off at night and try and not have these items near your bed where possible.
Late night heavy meals
If you have a heavy meal close to bed time, it means your body starts working hard to digest any food. This can act as a stimulant, keeping your body more awake.
Page last updated: 05 August 2025