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Sleep Better
Not sleeping is awful. After one night we feel tired, irritable and struggle to focus but after multiple nights we can become very unwell both physically and mentally. You are not alone. On this page we hope to lead you through ways to improve your sleep. Please reach out to a professional if you are struggling.
Starting Point
What do we know about how to sleep better? And why do those things work? And most importantly, do we know what works for us as an individual?
There is some remarkable research that helps us understand why certain strategies can improve our sleep – and why we should care about our sleep quality in the first place! But before we turn to the proof, let’s get to know ourselves and our own starting point.
Tracking our sleep can be helpful for some of us but not for others. However filling in a sleep diary for just a few nights is a simple but powerful tool to get some insight into our own sleep pattern. Could you make a note of how you sleep over the next few nights? You might choose to use a downloadable sleep diary, or just ask yourself these questions:
- What time do you get into bed?
- What time do you try to get to sleep?
- What time do you actually fall asleep?
- How many times do you wake in the night?
- How long do you spend awake in total?
- What time to you get up?
- How rested do you feel?
Proof
We all know how it feels to have a bad night’s sleep – but do we know why? And we can probably all think of things that ought to help us to sleep better – but why do they work, and why do they sometimes feel difficult to try, or that they are just not working for us?
Night Owls & Morning Larks
Meet sleep expert Professor Matthew Walker who explains how it is our genes that determine our natural sleep pattern.
Circadian Rhythm
This TED-Ed talk explains what we mean by circadian rhythm.
The Importance of Sleep
Researchers at Oxford University talk us through what happens in our brains when we sleep, and how sleep helps us maintain healthy brain functions.
Most of us will have episodes of poor quality sleep in our life. This can be because of stressful life events, health impacts or other factors. If you are trying to make a change in your sleep, remember to be patient and kind to yourself – change isn’t easy! But it can be done – reach out for professional support via your GP if you are struggling to make progress alone. Many of us will also identify a need to improve some aspect of our sleep – but it might not be the right time to take that on – that’s ok too. Perhaps there is a small change that might feel manageable to start with – the next section is full of suggestions.
Actionable Ideas
Here are some things you could try to help you sleep better – they won’t all work for all of us! But you might get some ideas of things you could explore to improve your sleep.
Ways to help my body clock or circadian rhythm so I sleep for longer
- Gradually adjust the amount of sleep you have now to reach your goal
- Be aware if you are a morning lark or a night owl when setting targets for bedtime and waketime
- Have a consistent wake-up time and bedtime – even at weekends
- Get outside early in the day
- Use a lightbox / SAD lamp in the morning
- Switch off screens / bright lights an hour before bed
Ways to help my sleep drive so I sleep more deeply
- Don’t get into bed until you are ready to sleep
- Avoid napping during the day
- Try to plan some physical activity in the day
Ways to help my brain be conditioned to sleep so I fall asleep more easily
- Make a plan to unwind before bed
- Change into night-clothes to sleep
- Avoid eating too close to bedtime
- Avoid caffeine later in the day
- Avoid intense exercise too close to bedtime
- Create an environment that is quiet, dark and cool to sleep in
- Use breathwork to calm before sleep
- Journalling in the evening can help “park” thoughts
Ways to help when I wake in the night
- Don’t panic – this is normal and we can help ourselves to get back to sleep
- If anything is worrying you write it down in a notepad by the bed
- Spend 20 mins doing some breathwork
- If you are still awake then get out of bed
- Go to the toilet/ get a drink of water and return to bed to sleep
- Still awake then get out of bed again and go to a comfortable space in your house to relax
- Read, listen to music, avoid screens until you are tired again and then return to bed
- Repeat as much as you need
- Don’t worry you are just teaching your brain that a bed is for sleeping
You will find more ideas on the NHS Every Mind Matters website – you might like to sign up to the 6-week email programme to support you with sleep tips, sent directly to your inbox.
Relate
Understanding the relationships between the different pillars of Lifestyle Medicine can allow us to use our strengths to support the areas we are trying to change.
If you sleep better…
Sleeping better may give you more energy to move more
Sleeping better may leave you feeling more motivated to eat well
Sleeping better and feeling rested can make it easier to manage stress
Sleeping better can make you feel more interested in connecting
Sleeping better may leave you less likely to rely on unhelpful coping strategies
The other pillars can help you sleep better by…
You may find it easier to fall asleep if you have done some physical activity during the day
Eating less ultra-processed food, particularly later in the day, can improve the quality of your sleep
Using stress reduction techniques in the evening can help you switch off and fall asleep more easily
Reaching out to others, or using a journal for some self-connection, can help “park” any worries that might make it hard to fall asleep.
Unhelpful coping strategies can often stimulate us rather than help us unwind – minimising these can make it easier to sleep.
Knowledge Library
Here are some more insights you might find helpful to explore:
Self-Reflection
What do you notice when you sleep better? What helps you sleep better?
You might find it helps to keep a note of the things that particularly support you with sleeping better, so you can refer back any time you need.
