Overview
Sleep problems
Sleep problems, sometimes known as poor sleep hygiene, are common. On this page, we explain how to get your sleep pattern under control and improve your sleep.
Problems with your sleep are more common if you’re feeling stressed, overwhelmed, or anxious. You might find that you struggle to sleep because you’re replaying the day’s events in your head.
You may also have sleep problems if your daily routine has changed. Practising good sleeping habits is the most important thing you can do to reduce sleep problems.
Managing your sleep routine
Do
- exercise regularly, but not before sleep
- get outside in the daytime
- go to sleep and wake up at the same time each day
- keep the temperature in your bedroom comfortable
- keep your bedroom dark for sleeping
- keep your bedroom quiet, or wear ear plugs to sleep
- give yourself at least an hour to relax before sleep
- relax your muscles before sleep, you could have a bath to do this
- only use your bedroom for sleep, intimacy and getting dressed
Do not
- do not have caffeine before sleep, such as tea, coffee, cola or chocolate
- do not drink alcohol before going to sleep
- do not smoke before going to sleep as nicotine can keep you awake
- do not watch TV or play video games before sleep
- do not nap during the daytime, as this may make you less tired at night
- do not go to bed too hungry or too full
- do not go to bed if you do not feel sleepy
NHS Better Health has more information about managing sleep problems.
Resource number: 4704/VER2
Last reviewed: August 2022
Next review due: August 2025
