If you’re struggling to drift off or waking too early – start these five simple healthy night-time habits to get a better quality of sleep and improve your overall health
The internet is awash with tips, tricks and hacks to fix minor medical problems. But how much of it is accurate and can be trusted? In an age of misinformation and social media ‘experts’, it is always better to ask someone who is in the know about your health woes.
Each week, Superintendent Pharmacist Claire Nevinson will answer our readers’ burning questions on everything from insomnia and indigestion to trapped wind and toilet troubles. This week, Claire tackles the subject of how to get a good night’s rest…
Q: I wake up at 5am every morning and can’t get back to sleep even though I’m still tired, is there anything I can do to help get a good night’s rest?
A: “In a world that’s growing increasingly hectic, sleep can often fall on the back burner. As such, some people may struggle to get a quality night’s sleep.
Sleep helps to restore and repair our bodies and provides an opportunity for our brain to clear out and process the events of the day, but some of us may not get enough of it. Luckily, it’s never too late to start healthy sleep habits to help improve sleep quality.
1. Make a solid sleep schedule
The way you feel in the morning can often depend on what happens while you rest. Having a consistent sleep schedule and introducing regular times to go to bed and wake up – including at weekends – is an effective way to help get a quality night’s rest. And remember, routine is key, you should try to implement this most days.
2. Relax and unwind before bed
Setting a good pre-sleep wellness routine can help you to unwind before you sleep. This could take the form of a nighttime regime that you follow most days, including a skincare or shower routine.
You should also try to avoid looking at electronic devices that reflect blue light, like your phone, for at least two hours before sleep. Instead, reading a good book can help give your brain time to relax.
3. Create the right environment
Creating a comforting sleep environment can also help those who struggle to drift off. This is personal to everyone but it’s generally easier to drift off when it’s dark, quiet and cool.
4. Exercise throughout the day
Regular exercise is believed to help better sleep, especially if you do it at least four hours before bed. You could try going for a walk, doing some stretching like yoga or doing some strength training at the gym, but avoid anything too energetic in the 90 minutes before bedtime.
It’s also advisable to get outside in the morning, stimulating the production of melatonin earlier in the day which can help falling asleep in the evenings, as this helps support the circadian rhythm.
5. Avoid big meals, caffeine and alcohol before bed
You should try to avoid eating big meals late at night or having stimulants like tea or coffee too close to bedtime. If you crave a hot drink in the evenings, try caffeine-free alternatives.
“The Boots Online Doctor Insomnia Treatment service* is set to launch in 2025 and will offer access to advice and treatment for those struggling with ongoing sleep issues. This service will be available later this year through Boots Online Doctor, offering convenient access to support from the comfort of your home.”
*Access to treatment is subject to an online consultation with a clinician