Bedroom habits
Your bedroom is meant to be your place of rest. Try to keep it as calm and relaxing as possible.
Getting ready for bed
Turn off your computer, phone or television 30 minutes before bed. Bright screens and background noise can be too distracting.
Avoid stimulating activity just before bed – like watching an exciting show or sports match on TV.
Don’t go to bed too hungry or too full. If you’re hungry, a small, light snack is fine, but don’t go overboard. Slow down on fluids too, even water, so you don’t have to go to the bathroom in the middle of the night.
Avoid alcohol and drinks with caffeine (like coffee, tea or fizzy cola drinks). These not only irritate your bladder, they may also keep you awake.
Keep a pen and paper close to your bed.
Helpful sleeping conditions
Keep your bedroom quiet. If things are noisy, feel free to try earplugs.
Turn down the lights. Lights can be distracting, so if you can’t turn them off, use an eye mask and dark blinds to help.
Find the right temperature. A comfortable temperature will help you relax, especially if you have hot flashes that keep you up at night.
If you wake up during the night, avoid looking at the clock – worrying over what time it is can just make it more difficult to fall back to sleep.
Fatigue and a daytime schedule
Having a daily routine will help reduce fatigue. Try and wake up at the same time every day and stick to the same bedtime. If you get tired during the day, try not to go sleep. Instead, have a rest or do some calming or light physical activity.
If you’re still having trouble sleeping, speak to your doctor or care team.
