TO mark World Sleep Day (Friday, March 17) NHS Borders has shared its top tips for building a healthy sleep routine.

According to the health board, sleep quality is more important than quantity is most important.

Dr Sohail Bhatti, director of public health at NHS Borders said: “Healthy sleep can have a positive impact on our physical and mental heath and wellbeing.

"Taking some time to make a few small changes around your sleeping routine can make a huge difference to your overall health.

"Everyone can benefit from changes like keeping screens out of the bedroom and maintaining a regular sleep routine, so if you are having trouble with sleep try out a few of these suggestions today.”

The NHS's advice for better sleep includes:

  • Try the following tips to improve your sleep
  • Create a calming environment in your bedroom – avoid having screens in the space where you sleep and keep the room cool
  • Take time to wind down – spend 60 to 90 minutes before bed taking some time to relax. This could mean having a warm bath or shower, writing in a journal, or doing some breathing exercises
  • Try to rise at the same time every day and avoid long lie-ins on days off
  • Make sure you are doing enough exercise, but avoid doing rigorous exercise too near to your bedtime
  • Avoid eating a heavy meal too near to your bedtime
  • Avoid alcohol, caffeine and nicotine too near to your bedtime

If you continue to struggle with your sleep visit the NHS Inform website for more information and advice.