Having enough sleep is important for our mental well-being. It can improve our mood and reduce stress and anxiety. Unfortunately, when we are struggling with our mental health, sleep is one of the things which is often affected. If you are struggling to get the sleep you need, below are some things you can try which might help.
Create a sleep routine
Establish a time when you start winding down. Set a fixed bedtime and getting up time. Try to stick to this each day.
Have a good diet and exercise regularly.
Avoid exercising too close to bedtime.
It might make you feel awake!
Avoid alcohol, nicotine or caffeine close to bedtime
General advice is to cut these out at least 2 hours before bed.
Stop using electronic devices at least 1 hour before your bedtime.
Don’t eat large meals before bedtime.
Wind-down
Before you try to sleep, wind-down. Reading or listening to relaxing music can help. Or have a go at meditating. Try the NHS ‘beditation’ exercise below.
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
Write a to do list
If your mind starts worrying about what needs to be done, write a to do list before bedtime and put it away for the morning.
Put your worries away for the night
If you worry at night, write your worries in a notebook and shut it and put it away. Tell yourself you’ll look at it when you are fresher tomorrow.
Create a good bedroom environment.
Make it as dark and quiet as possible. Try to make the temperature comfortable. Keep items relating to work in another room. Turn your phone on silent and put it out of reach. If you can, make your bedroom a place which is only used for relaxation and sleep.
Don’t try to force sleep.
If you can’t sleep, don’t lie there worrying about it. Get up and do something relaxing until you feel sleepier.