How to Sleep Better (Therapist-Approved Tips)

March 17th is World Sleep Day. Recent statistics show that between 10% and 30% of adults struggle with chronic insomnia, with 30% and 48% of older adults experiencing insomnia.

The relationship between our mood and sleep is complicated. Some people find they cannot sleep, while others are constantly sleeping. It's different for everyone.

No matter your situation, we should continuously improve our sleep cycle as there are many benefits to getting a great night's sleep. So, here are some tips to help improve your sleep and, with it, your mood and mental health.

Simple ways to improve our sleep

This blog contains some helpful tips and suggestions for improving your sleep hygiene. Most people will find these tips beneficial, but remember that different strategies work for certain people at different times.

Be like a curious scientist, try out the recommendations you feel would work for you, and try not to put too much pressure on yourself. If something does not work for you (or feels like a challenging goal to reach), you can try something else or come back to it another time.

1. Establish a Sleep Routine

It can be beneficial to establish a regular sleeping routine. It would be best to experiment with different things to find what works best for you. Firstly try going to bed and waking up around the same time daily.

If you are anxious at night might be helpful to go to bed only once you feel ready to sleep but still wake up around the same time.

2. Create a Sleep Haven

Your sleep environment should be your sleep haven. Whatever your living situation, try to use your bedroom for sleep only. Refrain from using your bedroom as a dining area, entertainment centre, or workstation. You want your body to associate your bed with relaxation and sleep.

You can also optimise your bedroom for a restful night's sleep by ensuring it is cool, dark, peaceful, quiet, and comfortable when you go to lie down. The darker the room, the better. Using blackout blinds or curtains is recommended.

It is recommended to use an eye mask if you do not have either. Unwelcome light in your bedroom will signal your brain to be awake and interrupt your body clock.

The body needs to be cool for sleep, but not too cool. Around 18.3 degrees celsius is recommended. Be mindful of noises in your bedroom; try to keep your bedroom quiet.

If there are outside noises you can't control, use a fan or white noise machine to create ambient noise. If you like to listen to music to fall asleep, that's fine too. But don't leave it on all night, as your brain must process all that noise.

Invest in your sleep, not in gadgets or quick fixes but in a good mattress, pillows, and bed linen. Be sure to purchase the best mattress you can afford. And if purchasing one, be sure you can return it if it doesn't work out for you. This is standard practice in the mattress industry.

Are your pillows of good quality? Your pillows should be fresh and clean and support you for proper alignment of your neck and spine. Appropriate bed linens are also needed for good-quality sleep. Use breathable fabrics to best acclimate to your body and the room temperature.

3. Get some exercise

Exercise is a natural way to release anxiety and stress and boost our mood. It also tires us out. Twenty minutes of moderate to high-impact exercise (running, swimming some laps, or a HITT workout) will decrease your cortisol levels, benefiting your sleep quality and mental health.

If you want to opt for something more relaxing than going for a walk, practicing yoga or a gentle bike ride can assist a restful night's sleep. Do not practice too close to bedtime as this will awaken the body; aim for exercise in the morning/lunchtime where possible.

Other effective strategies for a restful night’s sleep:

Pick and mix from these tips to establish healthy sleep habits:

·   Set a bedtime early enough for you to get at least 7-8 hours of sleep.

·   Only go to bed if you are feeling sleepy.

·   If you don't fall asleep after 20 minutes, then get out of bed. Engage in a quiet activity without much light exposure, such as reading. It is crucial not to go on your phone or your laptop.

·   Use your bed only for sex and sleep.

·   Exercise regularly and maintain a healthy diet.

·   Avoid consuming caffeine (tea and coffee) in the afternoon or evening. Coffee has a half-life of 6 hours, so it takes a long time to leave our system!

·   Limit your exposure to bright light in the evening time.

·   Turn off electronic devices (such as phones, laptops, TV, etc.) at least 30 minutes before sleep time.

·   Limit your fluid intake before bedtime.

·   Avoid eating a large meal close to bedtime. If you are hungry at nighttime, eat a light, healthy snack instead.

·   Avoid consuming alcohol before bedtime.

When to seek Professional Help for Sleep Issues

Sleep issues can increase our stress, anxiety and leave us vulnerable to health issues. Even though everyone experiences sleep problems now and then it’s crucial to access therapy for sleep if:

• Your tiredness affects your personal or professional relationships

• Has an impact on your capacity to concentrate.

• Prevents you from doing the things you want to do.

• You are experiencing health issues as a result of your sleep issues