Top tips for good sleep when living with a long term health condition

When living with a long-term health condition, achieving quality sleep can be particularly challenging but is incredibly important for overall well-being.  

Here are some of our top tips to help you improve your sleep:   

  1. Create a consistent sleep schedule – try to go to bed and wake up at the same time every day. This can help regulate the body’s internal clock and promote better sleep quality.
  2. Create a relaxing bedtime routine – engage in calming activities before bed such as reading, listening to soothing music or taking a relaxing bath. Avoid stimulating activities like watching TV or using electronic devices as they can interfere with your ability to fall asleep.
  3. Create a comfortable sleep environment – Keep your bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillow that will properly support your body and alleviate any pain or discomfort caused by your health condition. 
  4.  Manage pain and discomfort – talk to your healthcare provider about pain management strategies that can help alleviate discomfort and improve sleep. This may include medication, physical therapy or alternative therapies such as massage or acupuncture.
  5. Limit stimulants and alcohol – avoid consuming caffeine and alcohol close to bedtime as they can disrupt your sleep cycle and make it hard to fall asleep. Opt for herbal teas instead.
  6. Stay active during the day – engage in regular physical activity during the day, but be mindful not to exercise too close to bedtime, as it can be stimulating and make it harder to fall asleep.
  7. Manage stress and anxiety – practice relaxation techniques such as deep breathing, meditation and mindfulness to help reduce stress and promote relaxation before bed.
  8. Limit naps – while short naps can be beneficial, especially if you are feeling particularly fatigued, avoid long naps during the day as they can disrupt your sleep schedule and can make it harder for you to fall asleep as night. 
  9. Consult with your healthcare provider – your healthcare provider can help identify any underlying issues contributing to your sleep problems and recommend appropriate treatmnets or adjustments to your treatment plan.   

Remember improving sleep with a long-term health condition may require patience and experimentation to find what works best for your. Be consistent with your efforts and prioritise self-care to optimise your sleep quality and overall well-being.

Be part of a community
that supports you

“Our mission at Bounce Back is to help you find the workout that suits your physical and clinical needs, helps you achieve your goals, and most importantly you enjoy”. – Beth Boxall, MSc
Write your awesome label here.
Created with