Getting a Good Night's Sleep



Try these simple steps to improve the quality of your sleep:

  • Prepare for the next day, before going to bed. Set the breakfast table, lay out clothes, check that electrical appliances and the computer is turned off.
  • Turn your i-phone OFF.
  • Move your alarm clock out of the room to avoid recurrent time-checking through the night, but keep it close enough to hear the alarm!


  • Obey your body clock; set a routine for yourself and try to go to bed and get up at about the same time every day.
  • Get enough sunshine; exposure to light helps set your body clock.
  • Ensure your room is cool, quiet and dark enough.
  • Donít use your bedroom like a second lounge for watching TV or talking on the phone; and be sure not to work, worry or argue there.
  • Exercise every day; a tired body is more likely to sleep.
  • Try and use the last hour of the day to relax; donít do anything too stimulating, such as watching the late news or reading thriller-type books. Meditation or yoga can be very helpful.


  • If you canít sleep within a reasonable amount of time, get out of bed and do something quiet for half an hour, like reading a bland book.
  • Avoid caffeinated drinks close to bedtime; and while alcohol might make you feel sleepy at first itís also worth avoiding as it tends to disrupt your sleep.
  • Extra help may be available by trying  L-Theanine, this is an amino acid that helps calm the brain, making it more likely to stay asleep says nutrition expert Paul Chamberlain. 
L-Theanine can be purchased from the Orchard Clinic costing £15.65 for 60 tablets. 
If you have a medical condition consult your doctor before taking supplements.
For more help, have a look at our ĎEating for Sleepí information sheet.
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