Exercise promotes quality sleep. It will help you fall asleep quicker and sleep longer. Exercise for many is an important component of their cardiac rehabilitation and should be part of everyday activity. It is important you follow your exercise programme, not just for your heart health but to promote good quality sleep.

Stimulants are foods such as coffee, sugary drinks and chocolate. Stimulants affect both the brain and the body. Caffeine (in coffee) and sugar will stimulate the brain to increase alertness therefore making it harder to “switch off” and sleep. They also cause an increase in heart rate, blood pressure and blood sugar, constricting blood vessels. This causes the body to be in a state of heightened awareness, making it more difficult to relax.

You need to switch off before retiring to bed. Ideally turn off the TV or computer and read a book or practice meditation. Having a hot bath can promote relaxation. Drinking a glass of herbal tea before bed can help, too.

While some sleeping pills may help in the short term, people can become dependent on them and require them to help sleep all the time. Side effects can impact quality of life also.

So, be sure you work with your doctor to determine why you aren’t sleeping. Ensure your doctor knows about all your medications. And take sleeping medications only with medical supervision as clearly indicated.If you are having trouble sleeping and this is impacting on your quality of life, talk to you doctor or nurse.