A good night’s sleep is invaluable for your health

As we get older, we generally need less sleep. Our sleeping patterns can change too and we may feel the need to nap during the day. But many of us have trouble sleeping from time to time, especially if we're feeling stressed or anxious. However, if you frequently feel tired throughout the day, a lack of sleep could be a problem.

Experts agree that certain things can help you get a good night’s sleep including:

Top tips for sleeping well

• Going to bed and getting up at the same time every day.
• Increase daylight exposure during the day.
• Sticking to the same bedtime routine.
• Making sure that your bed and bedding are comfortable.
• Avoiding caffeine, nicotine and alcohol in the evening and generally cutting down.
• Keeping your bedroom at a comfortable temperature.
• Keeping your bedroom dark.
• Removing TV, computers, smart devices including phones and alarm clocks and wi-fi from the bedroom.

If you are finding it hard to fall asleep you could try techniques such as meditation which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help to rejuvenate your body.

If your insomnia lasts for more than a month and self-help measures don’t seem to be working, you may want to see your doctor.

You could be referred to a psychological practitioner for cognitive behavioural therapy for insomnia (CBT-I), which can help you to break patterns of thoughts and behaviours that may be contributing to your insomnia.

In the short-term, you may be prescribed a course of sleeping tablets to help you catch up with some sleep, but these aren’t recommended for long-term use as they don’t tackle the underlying causes of insomnia and can be addictive.

Many people say using a natural remedy such as lavender or valerian can help them fall asleep.

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