Hints and tips for sleep

Lack of sleep can have an effect on our health – it's been linked to obesity, heart disease, memory loss, high blood pressure, diabetes and a less effective immune system. Not having enough sleep can leave you craving sugary, salty or carbohydrate-heavy food.

Lack of sleep has connections between depression and anxiety. It can even affect your balance.

Sleep can be so hard when you are grieving - your head is full of spinning thoughts and tough memories, and you may have nightmares. ​​Here are some hints and tips for improving sleep.
 
During the day

• Get sunlight, or use bright daylight bulbs during the day to reinforce your circadian rhythm
• Use the bed to sleep, not to work
• Exercise during the day can help you sleep at night, by increasing sleep duration, deep sleep duration and fewer times waking up. Avoid strenuous exercise or competitive sport in the few hours before bed
• People who eat a Mediterranean-style diet have a lower risk of insomnia, and are more likely to have a good night's sleep.
• Avoid napping if possible
• Try stopping smoking, as nicotine affects sleep
• If you drink alcohol, try cutting it down, especially late at night – while it makes you feel sleepy, it disrupts later sleep
• Try cutting down caffeine, especially later in the day

 
In the evening

• Don't eat a heavy meal too close to bedtime
• Avoid devices for half an hour to an hour before bedtime, and don't have TVs, computers or smartphones in the bedroom
• Don't drink too many fluids before bedtime
• Have a warm bath or shower, with lavender-based bubble baths, soaps, body washes and body lotion – there is some evidence that the scent of lavender does have an effect on sleep

 
Bedtime

• Think about your sleep hygiene – have a target bedtime, and a fixed wake up time, even at the weekends
  • But if you really aren't sleepy, don't force yourself to go to bed
• Dim the lights
• Take half an hour to wind down – music, reading, stretches, yoga
• Have a consistent pre-bed routine, such as cleaning teeth, putting on pyjamas
• Make sure your mattress, pillow, duvet and bedding are comfortable
  • Mattress toppers add extra snuggliness
  • Wool mattresses, mattress toppers and duvets can help you regulate your temperature 
• Weighted blankets may help with stress and anxiety
• Keep your bedroom cooler than other rooms
• Have blackout curtains or blinds
• Block sounds with ear plugs, or drown them with white noise
• Listen to low volume audio or music on a player that switches off automatically – Radio 4, radio 4 Extra, podcasts and Audible are all good options for audio, but make sure it's not too interesting or it will keep you awake!
  • The Calm app has meditation, music and stories designed to lull you to sleep
• Use lavender oil or lavender-based pillow sprays,
• Have a glass of warm milk – tryptophan can improve sleep and mood, and warm milk reminds me of being a little kid tucked up in bed

 
If you can't sleep

• Try counting sequences
  • Count sheep
  • Count backwards from a hundred, starting again every time you make a mistake
  • Count the Fibonacci sequence
• Try the cognitive shuffle
• Try the 'military method' – relaxing each part of your body, and then making your mind blank
• Try progressive muscle relaxation, where you tense each part of your body and then release the tension
• Try slow breathing – it can help in sleeping as well as grounding
  • 7/11 breathing – breathe in for a count of seven, and breath out more slowly, to a count of eleven
  • Box or four-square breathing – breathe in for a count of four, hold for a count of four, breathe out for a count of four and hold for a count of four
  • Alternate nostril breathing – block your left nostril, and inhale and exhale through your right nostril, then block your right nostril, and inhale and exhale through your left nostril
  • 4-7-8 breathing – breathe in through your nose for a count of four, hold your breath for a count of seven, and then breathe out through your mouth for a count of eight
• Try mindfulness or meditation
• Distract yourself with imagery – visualise the route of a favourite walk, a childhood room, a wonderful beach or an amazing view. Bring in as many details as you can, including sounds, sights, views, textures, colours
• Try sleep hypnosis – there are lots of sleep hypnosis audio tracks on YouTube
• Tell yourself to stay awake…
• If you can't sleep after 20 minutes, get up and do something calming in dim light, and then try again

 
If insomnia is making you so tired during the day that you can't work, care for yourself or others, or means that driving feels dangerous, talk to your doctor. There may be medications or therapy techniques that could help.

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