Sleep benefits nearly all systems of the body and how well we sleep can have a big impact on the quality of day-to-day life.
Most adults need between 6-9 hours of sleep per night but how much sleep someone needs is very individual.
Difficulties falling to sleep, staying asleep or waking early can lead to sleep deprivation, which contributes to problems such as:
Difficulties with sleep can occur due to a number of reasons:
Other things that disrupt sleep include:
Some tips for creating a daily routine include:
Physical activity reduces stress hormones such as cortisol and boosts endorphins – the body’s natural feel good chemicals.
The World Health Organisation recommends that all adults do at least 150 minutes of moderate-intensity physical activity each week. Physical activity includes aerobic exercise such as cycling and jogging but domestic occupations such as hoovering, mowing the lawn or carrying the shopping all count. Keeping active during the day can help prepare you for sleep.
Take some gentle exercise each day, such as a short work or yoga. This will help you feel naturally tired. Gentle Tai Chi before bed can be a lovely way to relax the body and mind. Take a look at our seated and standing Tai Chi videos presented by one of Cardiff and Vale University Health Board’s physiotherapists.
Avoid vigorous exercise near bedtime as this can leave you feeling too awake to sleep well.
A comfortable sleep environment can make it easier to fall asleep and remain asleep. Make your bedroom a relaxing place to be, dark, quiet, cool and comfortable is best.
It can help to block out natural light, use black out blinds / curtains or an eye mask to help.
Ensure the room is a comfortable temperature. Leave the window open for cool air to circulate. Using layers of blankets or sheets instead of a duvet can help regulate temperature.
Keep the bedroom clean and clutter free and only use the bedroom sleep and sex. A clear, dedicated sleeping environment will help promote restfulness and calm.
You could try:
You may find the following apps useful:
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