A good night’s sleep can boost your mental health. Here, we share top tips from First Psychology.
Sleep is an important part of our lives. It helps us with our physical and mental health. Good quality sleep can help us feel refreshed. It can help us get ready for the day ahead.
If you find it hard to sleep well, you are not alone. When we sleep badly, we can feel very tired. We can wake up feeling annoyed. And it can be hard to focus on the things we need to do through the day.
Sleeping badly can happen to lots of people. It can happen more when we feel stressed or worried.
What does ‘good sleep’ mean?
Good sleep means:
- You fall asleep within 30 minutes of going to bed.
- You sleep all the way through the night. You do not wake up more than once during the night.
- You get the right amount sleep. Adults should try to sleep for 7 to 9 hours a night.
- You feel refreshed when you wake up.
Tips to improve your sleep
Create a routine.
Go to bed at the same time every night. Try to get up at the same time every morning too.
Try things that can help to relax before bedtime.
Some people find yoga can help them to relax before bed. Some people find it helpful to read or to listen to an audio book. Nice smelling candles and herbal teas can be soothing. A hot water bottle can help you feel more restful.
Get exercise at the right time.
Keeping active during the day helps us get tired for bedtime. Getting outside in the morning can help us sleep better at night. But doing exercise too close to bedtime can make it harder to fall asleep.
Watch what you drink.
Caffeine can affect our sleep. Try not to have coffee or energy drinks late in the day. Alcohol can affect our sleep too. It can make it harder to stay asleep through the night.
Switch off your devices.
The light from phones, tablets and laptops can affect our sleep. Try to switch them off an hour before you go to bed.
Write down your worries.
If you find yourself worrying at bedtime, keep a pen and paper beside your bed. Writing down your worries can help to stop them going round in your head and help you feel more peaceful.
Try not to get frustrated.
If you are finding it hard to sleep, try not to get angry about it. Get up and try a gentle activity, like reading. Then go back to bed when you feel more sleepy.
Find what works for you. Try to be kind to yourself when you are tired.
This article is adapted from a booklet called ‘Sleep better, feel better’. It is written by First Psychology. First Psychology are one of our Delivery Partners. They offer different kinds of therapy, like counselling, psychotherapy and coaching. They are based in Edinburgh but they have offices in lots of places.
You can find out more about them at www.firstpsychology.co.uk
You can see the full booklet at: www.firstpsychology.co.uk/booklets
