How to get a good night's sleep

14 June 2022

Tired of being tired? Sleep better and improve your sleep quality with these simple tips to getting more shut-eye.

Try these tips:

Make your bedroom as dark as possible for sleeping – blackout blinds or an eye mask might help.
Noises disturb sleep – double-glazed windows and wearing earplugs could help you get peace and quiet.
Experts suggest having a warm or cool room – not hot, hot, hot – ideally 18-24^oC.
If you can, keep sleeping hours regular, programming your body clock into a routine.
A good mattress may cost a lot but can improve sleep quality and reduce stress and back pain.
Avoid smartphones, tablets or other blue-light electronic devices for an hour or longer before going to bed.
Avoid drinking alcohol or caffeine before bed – it’ll make your sleep worse.
Briefly write down thoughts or to-do lists for the next day, then forget about them, to clear your mind before bed.

The amount of sleep we need varies, but experts suggest seven to nine hours each night. Studies show people have signs of impairment just by going one night with only five to six hours.

Are you a shift worker? You might benefit from strategic naps – try to schedule protected time for them. To coincide with natural dips, they are best between 01:00 and 06:00 and 14:00 to 16:00. HSE has additional guidance.

Did you know? Losing an hour of sleep every night for a week is like losing a whole night!