6 Tips To Get A Good Night’s Sleep

A good night’s sleep is the cornerstone of good mental health, but it is something many of us struggle with. In fact, according to a recent survey by the Mental Health Foundation (MHF), almost half of adults in the UK report sleeping badly, which impacts negatively on their mood. So how can we best tackle this widespread problem?

1. Recognise that sleep is a high-priority health issue

Almost everyone has trouble dropping off or staying asleep sometimes, but just because the problem is common, it doesn’t mean that we should take it less seriously. Professor Colin Espie, a world-leading sleep medicine specialist from the University of Oxford, emphasised the fundamental importance of sleep to our wellbeing when talking to the MHF.

Professor Espie said: “Sleep is a ‘need to have’, just like oxygen, water and food. We need to value and prioritise the benefits of sleep, because good sleep has a very significant positive impact on our mental health.  We also need to do much more as a society to get sleep on to the health agenda.”

2. Get a good routine going

Most of us are creatures of routine, and thrive on a regular wake-up and bedtime. Try and get up and go to bed at about the same time every day, even at weekends. Try and avoid napping during the day, as this makes it less likely that you will sleep well at night.

3. Wind down before bed

Don’t just jump from a stimulating activity, such as strenuous exercise, work, or even browsing the internet, straight into bed. It’s important to wind down for an hour or so beforehand, by doing some gentle stretching, meditation, or a relaxing hobby such as knitting. Avoid taking your electronic devices into the bedroom with you if possible.

4. Watch what you eat and drink

Our diet can have a big effect on the quality of our sleep. The NHS recommends avoiding stimulants such as caffeine, alcohol, and nicotine, or eating a big meal close to bedtime, as this can lead to poor quality sleep. Milky drinks can be soothing and help to produce chemicals that make us feel sleepy, as can some herbal teas which contain camomile.

5. Take regular exercise

A regular exercise routine is important for both physical and mental health. If you currently take little exercise, aim to increase your activity gradually each day, until you are taking at least 30 minutes of exercise three times a week.

Finding an activity you really enjoy, joining a club, or working out with a partner can make it easier, if you struggle with time or motivation to exercise. However, try and plan your exercise for the first half of the day if possible, as you want to avoid producing too much adrenaline nearer bedtime.

6. Don’t force yourself to sleep

If you find that you are lying in bed with your mind fully alert, then it is counterproductive to stay put. Your mind is likely to start worrying, making it even more difficult to relax. Get up, and do something quiet and soothing for a while, and go back to bed when you start to feel sleepy.

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