Good wellbeing is reliant on good sleep as lack of sleep reduces happy chemicals and increases stress ones. Unfortunately, when we are feeling stressed, or low, our sleep gets worse so it can become a vicious cycle but many people do not know how to get a good nights sleep.
However, even if you are struggling with your mental health, there are lots of things you can do to try and improve your sleep:
Caffeine has a big impact on our sleep and people that cannot sleep often find they are drinking too much caffeine or drinking it too late. Coffee, tea but also coke and chocolate all contain caffeine. Try to reduce the amount you consume and avoid it after midday. You’ll soon notice the difference!
However, having a hot drink can form part of a relaxing bed time routine but swap the caffeine for a relaxing herbal tea or Horlicks for example. Many shops stock specially made teas to help sleep in the herbal tea section.
Alcohol can help relax us in the short term but many people find that it can wake them up in the middle of the night or prevent them from going to sleep in the first place. If you want an alcoholic drink, try to have your last drink 3 hours before bedtime or reduce altogether.
Eating a heavy meal too late can disrupt a sleep as digesting food keeps us awake. But going to bed hungry can also keep us awake! Having a light snack for supper can help but sugary foods are also a stimulant so avoid biscuits with that herbal tea! Try toast with peanut butter, marmite or a banana.
Screen use can disrupt sleep as the screen light wakes our brains up. Avoid your phone just before bed and try to read or do something relaxing after switching off the TV.
Regular bedtime can help as your body/brain will start to get used to going to sleep at that time. Plan your bedtime for when you are normally tired as staying up past this time can make us “overtired” which produces chemicals to keep us awake.
Getting up at the same time also helps to ensure we are tired when we need to be. Sleeping in (too much) due to having a bad nights sleep, or taking a nap, can disrupt a our sleep rhythm. Even if you have had a few nights bad sleep try to keep to a routine.
Lying in bed for hours when you cannot sleep (either at first or if you wake up) can be unhelpful as the brain associates that space with lack of sleep and starts to wake up more. Even though it does not seem appealing when all warm in the duvet, getting up for a few moments, perhaps moving to another room or reading or something then trying again can break that association. Usually if you have not fallen asleep after 30 mins it’s a sign to get up.
Bedroom spaces that are used for non sleep related activities (such as working for example) can disrupt sleep. A bedroom should only be used for sleep as this creates positive sleep associations. Also try to make it a comfortable and relaxing space with the right temperature and comfortable clean bed sheets etc.
Worrying about things can really impact on sleep. Or sometimes we can think of something we need to do the next day and then cannot relax due to worrying about forgetting. Keeping a note pad next to your need is a really good way of noting anything that “pops” up in your mind and wont go away. The act of writing it down sends a message to your brain that it has been dealt with and you feel reassured you can deal with it in the morning
Stress and anxiety is one of the biggest causes of lack of sleep due to the chemicals they create which are designed to keep us awake and “alert”. Read information on managing stress and try some of the relaxation techniques suggested either before bed time or whilst trying to get to sleep.
Relaxing routines suchas having a bath, readingor doingyoga and meditation etc can help to get your minds in the mood for sleep.
Essential oils such as lavender and sandlewood are sleep inducing and can be scattered on to your pillow or used in a bedtime bath.
Reading beforebed can be helpful for many people as it tired out the brain and helps take your mind of anything worrying. Some people need to read something boring to help them drift others bit other need to enjoy their book so that they give their brain and gpod work and get tired before sleep.
Exercise ensuresthat thebody is tired and also free from stress to ensure a good nights sleep. Read the separate sheet on exercise for more information. However, it is best to exercise in the daytime rather than close to bed as that can wake us up.
Daylight in the day timeisneeded by the brain to ensure a good nights sleep as the brain will them the distinction between day and night. Also the brain needs daylight to make the chemicals to help with sleep later. Try to get out of the house as least once a day for a walk.
There are lots of thing on the above list to try and it can be a good idea to start gradually and try different things that seem to work for you. After reading the above list, what three things could you do that might make a difference to your sleep?