Establishing a routine
- a warm bath (not hot) will help your body reach a temperature that’s ideal for rest
- writing “to do” lists for the next day can organise your thoughts and clear your mind of any distractions
- relaxation exercises, such as light yoga stretches, help to relax the muscles. Do not exercise vigorously, as it will have the opposite effect
- relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you
- reading a book or listening to the radio relaxes the mind by distracting it
- avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep
Make your bedroom sleep-friendly
Your bedroom should be a relaxing environment. Experts claim there’s a strong association in people’s minds between sleep and the bedroom.
However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.
Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.
Keep a sleep diary
It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.
If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.
A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine.
If you need more ideas, you can get help and advice from a GP.
You can also find more resources below and in our Insomnia and Sleep pages in the Self Help section XXXXXX
NHS Sleep Guidance
Shift Workers Guidance for Better Sleep
Headspace: Free subscription for NHS and Care Workers
Headspace is a science-backed app for mindfulness and meditation, providing unique tools and resources to help reduce stress, build resilience, and aid better sleep