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How can I improve my sleep?

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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:

  • Underlying mental health difficulties such as depression, anxiety, worry, stress

  • Underlying physical medical condition such as thyroid problems, the menopause – please see a doctor to rule out any physical causes

  • Not getting enough exercise

  • Caffeine and alcohol too close to bedtime

  • Blue light from screens

  • Your bedroom such as the temperature lighting

  • Age – we need less sleep as we get older

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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

  • Do not drink caffeine or alcohol too close to bedtime

  • Make sure your room is not too hot or too cold

  • Use black out curtains or blinds to prevent any light coming through

  • Do not look at screens at least 30 minutes before getting into bed

  • Do something relaxing before bed such as a meditation or breathing exercise, use essential oils such as lavender

  • 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

  • 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

  • Try not to go on your phone as this may stimulate your brain and wire it to be awake

Road Map to Building the Life You Love

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