Getting a good night’s sleep can make a huge difference
to our lives and our mental health.
Managing our sleep can help us improve our mood,
make us more productive, and improve our concentration
during the day. This video
will give you some simple tips for improving your sleep.
It’s important to get a good routine in place
and make the room as restful as possible,
to help us sleep well at night.
To start with,
try and go to sleep at a similar time each evening, if you can.
This will help regulate your body clock,
and makes falling asleep easier.
Before you go to bed, taking some time out to relax
will help you switch off.
Why not try reading a book
or listening to relaxing music, instead of watching TV.
Breathing exercises or keeping a diary
can also help you reflect on your day, and feel more restful.
It’s best to avoid caffeinated or sugary drinks
in the hours before bed.
Caffeine interferes with the process of falling asleep,
so maybe choose a warm, milky drink or herbal tea instead.
Herbal tea is known for its relaxing properties,
so it’s a good, soothing choice before bed.
Smoking and drinking alcohol can also have
disruptive effects on your sleep,
so it’s smart to avoid these
when you need a good night’s rest.
It’s also much easier to sleep in a darker room.
You can remove any excess brightness by making sure your
curtains block out the light and are pulled tight
or you could even wear an eye mask if that’s not possible.
While it can be tricky,
attempt not to check your phone for an hour before bed.
Limiting screen time gives your brain a chance
to get into sleep mode.
You could even turn off all screens
and move charging devices into another room.
It’s hard to sleep when there’s a lot going on around you.
If you live in a noisy area,
you could experiment with using earplugs
to block out some of the sound.
Thinking too much about not sleeping
and watching the clock at night can create worry
and harm a good night’s sleep.
Consider turning your clock away so you can’t see it
during the night, and put your phone out of arm’s reach,
or even in another room.
If you’re really struggling to fall asleep
after twenty minutes or more, it can help to simply
get up for a few minutes, which will help you avoid
lying awake worrying.
Have a drink, and do something relaxing like reading,
listening to soft music or doing some gentle yoga.
Then go back to bed when you’re feeling a bit sleepier.
Hopefully these tips will help you get the rest
that your body and brain deserve.