4th Jun 2020

14 tips to help you create a new sleep routine

When things are stressful, sleep is one of the first things that can be affected. We might struggle to fall asleep, experience fitful sleep, insomnia, or wake up earlier than we’d like.

Not having enough sleep can leave us feeling tired, agitated, emotional, and more likely to make decisions that aren’t as rational as they otherwise would be.

If you’re struggling, here are some tips to help you sleep:

Exercise can improve the quality of your sleep and your ability to switch off and de-stress. You don’t have to go to the gym, even just going for a walk can really help.
Consider your sleep hygiene and create a relaxing sleep routine. This might include ditching screens, and instead taking a bath, practicing breathing and relaxation techniques, or reading a book to unwind.
As much as we all love them, coffee, green tea, tea, alcohol, smoking, and sugar are all stimulants, and our eating and drinking habits can affect our ability to sleep, often taking hours to wear off. Track what you’re eating and drinking, and when, to spot any patterns or changes you can make.
Overthinking can really impact your sleep. Try writing down what’s on your mind to revisit in the morning - things often seem better then, and if they don’t, 9 a.m is a better time to tackle them than 3 a.m!
Avoid screens at least an hour before bed. The blue light triggers your brain to stay alert and suppresses the sleep hormone. Charge your devices somewhere else so you aren’t tempted to “just check it” before you nod off or if you wake up in the night.
Make sure your bedroom is comfortable, cool, dark, and quiet. You can use earplugs, blackout blinds, eye shades, fans, etc., to help create a safe and secure place for sleep.
If you like to cuddle and aren’t able to, consider buying a long, curved pillow or a pregnancy pillow. It can help you feel more cosy and secure.
If you wake up in the night, try not to panic or get upset that you aren’t asleep. Instead, try getting up and reading your book for a bit, or get yourself a drink. Staying in bed and tossing and turning can leave you feeling anxious about your lack of sleep.
Having a “nanna nap” (a short nap during the day) can help you feel alert and improve your mood. However, make sure to limit them to no more than 30 minutes.
Don’t go to bed feeling hungry or thirsty, as this can distract you from sleep. However, if you go to bed overly full, you’ll likely feel uncomfortable and find it difficult to relax.
If you struggle with upsetting dreams, practice relaxation techniques to manage them. If this doesn't work, try talking about them or even look up whether they have specific meanings, which could help you understand why you’re experiencing them.
Having sex can make it easier to fall asleep. The hormones released help you feel connected to your partner and lower stress.
If you're in the habit of expecting not to sleep, it might be worth trying cognitive behavioural therapy (CBT). CBT can be helpful in changing your thoughts, beliefs, and, subsequently, your sleep pattern.
Use a sleep journal to record how you’re sleeping to help spot any patterns or triggers. If sleep is becoming problematic, see your GP, as they may be able to prescribe medication that can help you get some rest. The sleep journal will be useful during the consultation as you can discuss what is happening in more detail.

14 tips to help you create a new sleep routine

If you’re struggling, here are some tips to help you sleep:

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