What Can Be Done to Improve Sleep?

Changes in Behaviour and Environment

Daytime

• Set an alarm to wake up at the same time everyday
• Keep your day filled with meaningful activities
• Exercise daily
• Avoid daytime napping (do not sleep for more than 20 mins)

Night Time

• Go to bed at the same time every night
• Avoid caffeine, nicotine, alcohol and sugar at least five hours before bedtime
• Do not eat within two hours of bedtime
• Avoid vigorous exercise within three hours of bedtime
• Do not eat/work/watch TV on the bed
• Create a restful atmosphere in the bedroom (optimal lighting and temperature)

Speak to your doctor if your sleep problems persist

• Your doctor will evaluate your sleep problems and make a personalised treatment plan
• Psychotherapy may help if mood problems are causing your sleep disorders
• Medications can be prescribed to assist with improving your sleep
• Natural remedies such as herbal teas and melatonin have been found to be useful for sleep disorders.
• However, there may be potential drug interactions (when taken with other medications), so please consult your doctor first

Disclaimer: This information is not meant to replace the advice from a medical professional. You should consult your health care provider with regards to specific medical concerns or treatment.