Sleep and Tiredness
Tips for Better Sleep and Managing Tiredness
Why Sleep Matters
Quality sleep is essential for maintaining both physical and mental health. Good sleep boosts your mood, reduces stress, and supports overall wellbeing. However, poor sleep can lead to fatigue and negatively affect your daily life. Addressing sleep issues can significantly improve how you feel and function.
Common Causes of Tiredness
Tiredness can result from several factors, including:
Poor Sleep Hygiene: Inconsistent bedtimes or late-night screen use can disrupt sleep patterns.
Lifestyle Choices: A diet high in sugar, lack of physical activity, or excessive caffeine and alcohol consumption can affect sleep quality.
Stress and Mental Health: Anxiety, depression, or significant life changes can contribute to sleep problems.
Medical Conditions: Conditions such as sleep apnoea, anaemia, or chronic fatigue syndrome may cause persistent tiredness.
Find more details about the causes of tiredness on the NHS Sleep and Tiredness Page or by contacting a Healthcare Professional for advice.
Tips for Improving Sleep
Create a Sleep Routine: Going to bed and waking up at the same time every day (even on weekends) helps regulate your body clock.
Relax Before Bed: Spend time unwinding before sleep by reading, listening to calming music, or trying guided meditations. Avoid screens an hour before bedtime as blue light can interfere with melatonin production. Watch the NHS Bedtime Meditation Video for relaxation techniques.
Optimise Your Sleep Environment: Ensure your bedroom is quiet, dark, and cool. Use blackout curtains or earplugs if needed. Ambient sounds like rainfall or white noise can also promote better sleep.
Avoid Stimulants: Reduce caffeine, nicotine, and alcohol intake in the hours leading up to bedtime. Large meals close to bedtime should also be avoided.
Incorporate Regular Exercise: Physical activity improves sleep quality, but avoid vigorous workouts within 90 minutes of bedtime. Learn about the benefits of exercise on sleep.
Do Not Force Sleep: If you’re unable to fall asleep, get up and do a calming activity, such as reading, until you feel sleepy again.
When to Seek Help
Consult a GP if:
You feel persistently tired despite improving your sleep habits.
Tiredness is interfering with your daily life.
You experience additional symptoms, such as weight loss, mood swings, or difficulty breathing during sleep.
For further support, explore the NHS guide on insomnia and sleep issues.
Taking small steps to improve your sleep habits can lead to lasting health benefits. Start prioritising your rest today!