Healthy living

Sleeping difficulties

People often experience difficulties with sleeping. They may have trouble falling asleep. This may be because they are worried about having nightmares or they feel unsafe. Others wake during the night after nightmares or hearing noises and have trouble getting back to sleep.

There are some things you can do that may increase your chances of getting a better night’s sleep.

Tips for a better night’s sleep

  • Watch your caffeine intake. More than one cup of coffee a day can decrease the chance of you getting a good night’s sleep.
  • No matter how exhausted you are, try not to sleep in the daytime. You are trying to reprogram your body to sleep at night.
  • Use your bed only for sleeping. Don’t read, listen to music, use the phone or watch TV while you are in bed.
  • Try to get a bit of gentle exercise every day, but don’t exercise immediately before going to bed.
  • Try to establish a bed time routine. For example, put your pyjamas on or turn back your covers 30 minutes before you plan to go to bed.
  • If you can’t sleep after 20 minutes, get out of bed and do something else in another room for a while. Keep it gentle.
  • Relaxation techniques, such as focusing on your breathing, stretching and yoga can help.
  • Lavender essential oil (not fragrance oil) can be great for relaxation. Add one or two drops to a warm bath or put one or two drops on your pillow at night.
  • Chamomile tea and other herbal teas can be relaxing. Many are available in supermarkets.

This publication is provided for education and information purposes only. It is not a substitute for professional medical care. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your healthcare professional. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified healthcare professional for a diagnosis and answers to their medical questions.

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