5 Tips for Better Sleep

I am a person who rarely has difficulty sleeping and is near famous for being able to sleep anywhere at any time. When coupled with the fact that in general I don’t need a great deal of it (6 hours is plenty for me!), you might be tempted to dismiss my opinions on the subject of how to get a good nights sleep. However, I haven’t always been like this.

There have been periods of great stress in my life and not getting enough sleep or not sleeping at all is a clear alarm bell for me. In the past I have gone days having had no more than an hour or two of sleep and this has contributed to miserable living conditions. Knowing what it can be like, I would not wish sleep depravation on anyone. 

Over the years and in a mostly haphazard sort of way, I have developed some coping mechanisms to help me sleep during difficult times. I have learned that simply by recognising when there is an issue, I gain a sense of taking back control and start to relax. Then just actually doing something to help get enough shut-eye somehow becomes an empowering action and also much more likely to work. 

I am no guru when it come to helping people achieve a blissful nights sleep, but there are people out there who are and some are even willing to share their knowledge too! So I have compiled a list of things that have helped me and information from articles I have found from individuals/organisations who are more knowledgeable and qualified than I am: 

1. Make your bed and bedroom a good place to sleep. The place you lay your head every night should be inviting and comfortable, promoting a peaceful and restful atmosphere. Try to have softer lighting and remove sound distractions from the room. The bed should be in a position that faces away from doors and windows to minimise disruption from light sources. De-cluttering the room gives your mind less stimulation and allows you calm down to sleep. This article has loads of ideas about how to design your sleeping space: http://bettersleep.org/better-sleep/the-ideal-bedroom/
2. Don’t use screens before bed. The blue light from device screens has been shown to suppress production of melatonin, which is the hormone that controls the body’s sleep/awake cycle (the circadian rhythm). Avoid using screens for an hour before bed and consider not having them by your bedside or in your bedroom at all. Here is an article that goes into more depth on how screens can affect sleep: https://sleep.org/articles/ways-technology-affects-sleep/
3. Avoid stimulants or large meals before bedtime. This means no alcohol, caffeine, nicotine or sugary foods before you lay your head down for the night. It’s pretty obvious but stimulants have the effect of keeping you awake and some can also promote anxiety, neither of which are conducive to a restful nights sleep. So cut them out in the hour before you go to bed and also try to avoid having large meals within 2-3 hours of going to bed wherever possible. 
4. Spend some time winding down before bedtime. If you are struggling to sleep it can be helpful to take maybe 30 minutes to an hour before bed to do something calming like reading a book (no screens!), doing some light yoga or stretches, crochet or knitting, writing down your thoughts or anything that you find works for you. This is really about relaxing your mind and preparing yourself for sleep and there are many helpful articles out there, including some great WikiHows - wikiHow - Relax Before Going to Bed.
5. Try some mindful breathing exercises. When I wake up in the night and my mind is whirring away and I can't get back to sleep, I concentrate on my breathing. I position myself so I am lying flat on my back with my arms by my sides, slow my breathing down and count in my head for each inhale and exhale. Try counting slowly to 5 as you breathe in and count slowly to 7 as you breathe out. When your mind wanders, just bring it back to your breathing. You could also try a guided mindfulness meditation - Headspace is a great resource.

I do hope these ideas will help someone in serious need, but also that these might be things people just work into their daily routines. Remember, Mental Health isn't a problem you develop - it's something everyone has and taking the time to look after your mind is equally as crucial as looking after your body. 

How do you ensure you get a good night's sleep? Do you have any strategies you use when you can't sleep? Leave a comment down below and perhaps it could help someone else who reads it.

Thank you.

MP