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How can I improve my sleep?

How do I know if I have poor sleep?
:Common symptoms
Emotions: irritable, angry, low mood, anxiety
Physical symptoms: tiredness, poor concentration, lack of motivation, increase or decrease in appetite
Thoughts: why can’t I sleep? How am I going to get up for work in the morning? This is so frustrating!
Behaviours: keep checking the time, spend time worrying, go on the phone
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Why not have a go at writing your own symptoms and reflect on how each symptom may impact each other?
What may be contributing to my poor sleep?
Common reasons:
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Underlying mental health difficulties such as depression, anxiety, worry, stress
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Underlying physical medical condition such as thyroid problems, the menopause – please see a doctor to rule out any physical causes
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Not getting enough exercise
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Caffeine and alcohol too close to bedtime
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Blue light from screens
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Your bedroom such as the temperature lighting
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Age – we need less sleep as we get older

How can I improve my sleep?
Top Tips:

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Establish a good sleep routine in line with your natural circadian rhythm – generally speaking this would be between sunrise and after sunset
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Do not drink caffeine or alcohol too close to bedtime
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Make sure your room is not too hot or too cold
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Use black out curtains or blinds to prevent any light coming through
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Do not look at screens at least 30 minutes before getting into bed
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Do something relaxing before bed such as a meditation or breathing exercise, use essential oils such as lavender
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If you have a tendency to worry about the next day, you can write down things to come back to in the morning and let it go
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Do not worry about not being able to sleep as this only compounds the problem – see being in bed as an opportunity to just rest
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Try not to go on your phone as this may stimulate your brain and wire it to be awake